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ANDERSON'S 
Physical  Education 


'Siotial 


Price,  5<9  cents 


ONE  HUNDRED  AND  TWENTY-FIFTH  THOUSAND 


UCSB  LIBRARY 


ANDERSON'S 


PHYSICAL  EDUCATION 


HEALTH  AND  STRENGTH 
GRACE   AND    SYMMETRY 


ARRANGED  AND  COMPILED 
BY 

WILLIAM  GILBERT  ANDERSON,  M.  D. 

JISSOCIATK    DIKECTOR   OF   THE   YALE   UNIVERSITY   GYMNASIUM,    PRESIDENT  ANDERSON  NORMAL 

SCHOOL   OF  GYMNASTICS,   AND   DEAN   OF  THE   CHAUTAUQUA 

SCHOOL  OF   PHYSICAL   EDUCATION 


PUBLISHED  BY 

A.  D.  DANA,  853  BROADWAY,  NEW  YORK 


COPYRIGHT   1897,    BV   W.  G.  ANDERSON,   NEW    HAVEN,   CONN. 
ALL   RIGHTS    RESERVED 


CONTENTS. 


PART   I. 


SECTION. 


PAGE. 


I.     Introduction, „ 

II.     A  Few  Hints, 

III.     Results  of  Physical  Training, lo 

Better  Health, jq 

Greater  Strength, jj 

Better  Physique, u 

Grace,        ----......  j2 

Self-Control  and  Self-Reliance,           ...  12 

Sleep,         - J, 

iV.     Merchant  or  Business  Man, j. 

V.     Parent  and  Child, ,8 

VI.     Professional  Men  and  Women, 33 

VII.     Women, -26 


PART    II. 

I.    Applied  Physical  Training, 02 

System  of  Work, ^2 

Nomenclature, ~. 

Arrangement  of.  Exercising  Apparatus,     -  '     -  oc 

II.    The  Leg  and  Thigh, ^6 

III.  The  Neck, ^j 

IV.  The  Shoulder, 

V.    The  Arm, 50 

VI.    The  Chest-Thorax, „ 

VII.    The  Waist,    - 62 

VIII.    The  Abdomen,          -        - 66 

IX.    The  Back, y^ 

X.    The  Heart, 76 

XI.    The  Lungs, 77 

5 


o  ANDERSON'S   PHYSICAL  EDUCATION. 

PART    III. 

SECTION.  PAGE. 

I.     Remedial  Gymnastics, 78 

II.    Terms  Used  in  Describing  Exercises,        ...  yq 

III.  Dyspepsia,  Indigestion,  Stomach  Trouble,  Heartburn,  82 

IV.  Headache  and  Nervousness  Due  to  Continued  Mental 

Activity, 83 

V.     Flat  and  Narrow  Chest  and  Threatened  Lung  Trouble,  84 

VL    Cold  Hands  and  Feet, 85 

yil.     Ladies  With  Small  Chest  and  Bust,          -        .        .  86 

Ylll.    To  Increase  the  Weight  and  Reduce  the  Weight,      -  87 
IX.    Women    too    Large    Around    the    Hips  or    Over  the 

Abdomen, 88 

X.    Thin  Necks, go 


PART    IV. 

2.    Measurements,  ---- qi 

II.     Rules  for  Measuring  the  Body       .    -        -        -        -  92 

III.  Measurement  Chart  Men, 94 

"                 "       Women, 95 

IV.  Measurements  of  Well-Formed  Male,    -        -        -        -  96 
V.     Measurements  of  American  College  Young  Women.  97 

VI.    Typical  and  Ideal  Female  Measurements,            -        -  100 

VII.    Correct  Standing  Position,           .        .        -        -        -  101 

VI 11.     Questions  Answered,        ...                                  -  102 


Anderson's  Physical  Education. 


PART  I. 

SECTION   I. 

INTRODUCTION. 

All  time  and  money  spent  in  training  the  body  pays  a  larger 
interest  than  any  other  investment.  Gladstone. 

Today  no  apology  is  needed  in  making  a  plea  for 
gymnastic  or  physical  training.  Every  institution  of  learn- 
ing.of  any  importance  in  America  advertises  courses  for 
the  education  of  the  body,  while  the  buildings  devoted  to 
the  training  of  the  physique  at  our  colleges  and  universi- 
ties are  the  finest  and  most  elaborate  of  their  kind  in  the 
world.  Were  argument  needed  to  persuade  the  skeptical 
that  it  is  well  to  care  for  the  body,  certainly  the  action 
of  the  faculties  of  our  colleges  in  permitting  the  expendi- 
tures of  vast  sums  of  money  on  "Temples  of  Health" 
would  be  most  convincing. 

The  statement  can  at  once  be  made  that  those  who  go 
to  the  universities  will  receive  the  benefit,  but  how  about 
those  who  are  not  among  the  "Elect?"  What  can  be  done 
for  the  great  army  of  men,  women,  and  children  who  can 
neither  attend  institutions  of  learning,  nor  have  the  time 
or  opportunity  to  go  to  gymnasiums? 

If   there   is   a  desire  to  keep  out    of  the  hands  of  the 

7 


8  INTRODUCTION. 

physician,  and  a  wish  to  enjoy  the  happiness  and  exhilara- 
tion that  comes  from  perfect  health,  it  is  possible  to  attain 
this  condition,  provided  there  is  no  organic  or  functional 
disorder.  It  is  only  necessary  to  glance  at  the  advertise- 
ments of  nostrums  and  quack  medicines  to  understand  that 
a  vast  amount  of  "stuff"  is  taken  into  the  system  as  cura- 
tive and  preventive  remedies  for  complaints  which  need 
not  exist  at  all.  It  is  because  the  people  let  these  ailments 
exist  that  they  are  common.  If  the  time  that  is  given  to 
taking  medicines  could  be  spent  on  exercise,  the  results 
would  indeed  be  different. 

In  this  day  of  specialists  there  are  opportunities,  for 
those  who  wish  it,  to  become  familiar  with  the  latest  and 
most"  approved  methods  of  preventing,  and  in  some 
instances  curing,  the  ailment  by  gymnastics.  The  parent 
who  is  anxious  about  the  child,  can  find  movements  that 
will  widen  and  deepen  the  chest,  and  draw  the  shoulders 
back.  The  young  man  who  is  worried  about  his  lungs  and 
stooping  shoulders  can  do  much  for  them  in  his  home. 
The  business  man  who  is  on  the  verge  of  physical  collapse, 
due  to  overwork,  can  draw  back  and  be  saved  if  he  will, 
without  going  to  a  gymnasium.  The  busy  editor,  lawyer, 
or  minister  can  rest  the  active  and  overworked  brain  with- 
out leaving  the  office  or  study. 

The  society  woman,  who  finds  that  the  adipose  tissue  is 
accumulating  too  rapidly  over  the  abdomen,  the  housewife 
who  can  no  longer  climb  the  stairs  without  losing  her 
breath,  the  young  lady  who  is  troubled  about  the  "bones 
in  her  neck  showing" — all  these  can  do  much  for  themselves 
in  their  own  home  if  they  only  will,  but  that  which  is  good 
involves  work. 


SECTION  II. 
A  FEW   HINTS. 

Do  not  think  it  necessary  to  reaa  tne  whole  book 
through  at  one  sitting. 

Read  only  the  portions  that  will  benefit  you. 

Look  at  the  index. 

Do  not  take  the  exercises  hurriedly. 

If  you  suffer  from  any  special  trouble  that  may  be 
helped  by  exercise,  remember  that  time  will  be  needed  to 
cure  or  to  help  it. 

Don't  overdo.      Stop  short  of  fatigue. 

Be  patient  and  persistent.  He  who  is  too  busy  to  exer- 
cise is  like  a  workman  too  busy  to  oil  his  machinery. 

The  art  of  making  the  most  of  our  powers  should  be 
the  ambition  of  each  one  of  us. 

Exercise  relieves  the  mind  from  care  by  drawing  the 
blood  to  the  extremities. 

Exercise  will  make  you  feel  like  a  new  being. 

This  system  of  exercise  has  been  furnished  by  physi- 
cians who  make  a  specialty  of  gymnastics,  and  who  have 
had  years  of  actual  experience  in  the  training  of  the  body. 

'*'He  who  has  good  health  is  young,  whatever  his  age 
may  be." 


SECTION  III. 
RESULTS  OF  PHYSICAL  TRAINING. 

Physical  perfection  serves  to  assure  moral  perfection.  There 
is  nothing  more  tyrannical  than  enfeebled  organism.  Nothing 
sooner  paralyzes  the  free  activity  of  the  reason,  the  flight  of  the  imagi- 
nation and  the  exercise  of  reflection;  nothing  sooner  dries  up  all  the 
source  of  thought  than  a  sickly  body  whose  functions  languish  and 
for  which  every  effort  is  a  cause  of  suffering.  Then  have  no  scruples 
if  you  would  form  a  soul  which  is  to  have  ample  development,  a  man 
of  generous  and  intrepid  will,  a  workman  capable  of  great  undertak- 
ings and  arduous  labors,  first,  and  above  all  secure  a  vigorous  organ- 
ism of  powerful  resistance  and  muscles  of  steel.  marion. 

All  rational  systems  of  physical  training  agree  as  to  the 
results.  As  Thomas  Huxley  would  say,  "The  voices  raised 
in  favor  of  the  doctrine  are  distressing  in  their  harmony." 
If  the  people  could  only  be  convinced  that  there  is  more  in 
gymnastics  than  the  execution  of  a  few  pretty  movements 
of  the  body  in  a  pleasing  manner,  the  new  science  would  be 
more  respected. 

The  following  are  a  few  of  these  results* 

BETTER  HEALTH. 

That  all  persons  wish  to  be  healthy  is  a  fact.  That  all 
persons  are  not  healthy  is  a  fact;  but  that  both  men  and 
women,  by  exercise,  may  overcome  in  a  great  measure 
their  predisposition  to  disease,  is  also  a  fact.  With  a  more 
thorough  knowledge  of  the  laws  that  determine  health 
there  will  be  more  general  recognition  of  nature's  methods 
for  physical  perfection,  and  the  mechanism  of  the  body  will 

IQ 


RESULTS  OF   PHYSICAL  TRAINING.  n 

be  too  thoroughly  appreciated  for  any  one  of  its  parts  to 
be  either  neglected  or  overtrained. 

GREATER  STRENGTH. 

People  are  apt  to  confound  health  and  strength.  The 
terms  are  not  synonymous.  The  strength  of  the  body  is 
not  proportionately  distributed.  A  man  may  have  enor- 
mous arms  and  chest,  powerful  legs  and  a  weak  waist. 
The  strength  of  a  person  may  be  compared  to  a  chain.  If 
one  link  is  defective  the  whole  chain  is  weak;  unless  the 
parts  are  so  strengthened  that  one  will  assist  the  other,  the 
strength  is  not  what  it  ought  to  be.  A  man  may  have  great 
strength  but  poor  health.  It  is  astonishing  that  so  many 
of  our  giants  die  quickly,  and  that  men  who  make  their 
living  by  lifting  heavy  weights,  wrestling,  and  boxing,  go 
down  suddenly,  many  of  them  dying  of  lung  trouble. 

BETTER  PHYSIQUE. 

Admitting  that  the  physique  is  improved  by  physical 
training  we  have  not  yet  reached  that  position  in  our  sci- 
ence or  art  where  any  great  change  can  be  made  unless  the 
training  begins  with  the  child  and  is  permanently  contin- 
ued. The  boy  is  apt  to  be  like  one  of  his  parents.  If  he 
inherits  from  the  mother  a  slender,  slight  physique,  he  is 
liable  to  possess  it  always.  The^ round-shouldered  youth, 
or  one  with  drooping  head,  does  not  often  overcome  these 
defects.  If  the  bone  growth  is  established  it  will  be  almost 
impossible  to  straighten  the  spine,  arch  the  chest,  and 
overcome  the  physical  defects.  Yet  it  is  true  that  the 
muscular  system  is  invigorated,  the  action  of  the  heart 
strengthened,  the  capacity  of  the  lungs  increased,  the 
muscular  coat  of  the  veins  and  arteries  improved,  and  the 
whole  physical  condition  bettered  by  exercise. 


12  ANDERSONS  PHYSICAL  EDUCATION 

GRACE. 

All  systems  claim  this  to  be  a  resultant.  Grace  is  con- 
trolled strength  or  an  evidence  of  the  expenditure  of  the 
right  amount  of  energy  to  produce  a  definite  result.  The 
clumsy  person  of  either  sex  will  become  more  graceful  by 
exercise;  the  professional  man  or  woman,  the  public 
speaker,  the  orator,  the  lawyer,  the  minister,  will  gain  a 
good  and  easy  stage  presence  in  a  shorter  time  from  exer- 
cise than  from  any  other  source. 

SELF-CONTROL  AND  SELF-RELIANCE. 

While  these  are  not  the  same,  yet  they  are  interlaced. 
He  who  never  shows  emotion,  who  is  calm  and  self-con- 
tained in  the  face  of  danger,  who  curbs  his  temper,  is  not 
cast  down  by  grief,  checks  an  angry  word — in  short,  who 
can  manage  himself — exhibits  self-control.  All  emotion  is 
expressed  by  muscular  movement:  muscular  movement  is 
controlled  by  will.  The  control  of  the  muscles  by  the  will 
is  physical  training  of  a  certain  order,  it  is  physical  educa- 
tion in  the  highest  sense.  It  may  be  said  "That  man  has 
never  taken  gymnastics  in  his  life,  yet  he  never  loses  his 
self-control."  True,  but  he  has  practiced  this  special  form 
of  physical  education. 

Self-control  is  the  mastery  over  the  restless  members  of 
the  body.  What  is  the  loss  of  self-control?  Visible  emo- 
tion. How  do  we  express  any  emotion  but  by  muscular 
movement?  Anger,  sadness,  joy,  fear,  jealousy,  are  all 
shown  in  this  way.  When  suddenly  confronted  with 
unpleasant  news  our  muscles,  like  wild  horses,  at  once  slip 
from  our  control  and  it  is  shown  by  the  face,  if  in  no  other 
way,  that  we  are  affected. 

To  quote  Prof.  E.  L.  Richards,  of  Yale  University: 
*The  effect  of  exercise  on  the  character  is  felt  most  of 


RESULTS  OF   PHYSICAL  TRAINING. 


13 


all  on  the  will.  This  is  very  natural,  for  in  all  muscular 
exercise  a  certain  amount  of  resistance  has  to  be  overcome, 
and  the  power  which  acts  through  the  muscles  to  overcome 
the  resistance  is  will  power.  Development  of  muscular 
strength  is,  therefore,  to  a  certain  extent  development  of 
will.  It  becomes  development  of  the  highest  kind  of  will, 
that  of  self-mastery — when  to  take  exercise  a  man  reso- 
lutely overcomes  the  distaste  of  it." 

SLEEP. 

Brain  workers  and  those  mentally  fatigued  can  fre- 
quently bring  on  sleep  by  exercising  the  extremities  of  the 
body,  thus  drawing  the  blood  away  from  the  brain.  We 
advise  students,  readers,  and  deep  thinkers  to  spend  a  few 
minutes  with  the  Exerciser  each  night  before  retiring. 
If  the  results  are  not  quickly  noticed  they  will  be  later. 

In  addition  to  the  exercise  take  a  little  nourishing  food 
after  the  body  movements,  as  this  will  demand  the  presence 
of  blood  in  the  digestive  and  assimilative  machinery. 


SECTION  IV.  , 

THE  MERCHANT  OR  BUSINESS  MAN. 

The  age  from  forty  to  fifty  is  the  period  of  life  during  which, 
according  to  the  best  authorities,  the  need  of  exercise  is  the  greatest. 
At  no  time  of  life  is  the  necessity  so  imperative.  Ai  that  tiiiie  the 
circulation  becomes  defective  unless  continually  quickened  by  ex- 
ercise. RALFE. 

The  business  man  works  faithfully  day  after  day,  with- 
out rest  or  recreation,  and  for  what  purpose?  Principally 
for  the  accumulation  of  wealth  and  the  power  accruing 
through  riches.  His  devotion  to  Mammon  is  first,  it  is 
blinding;  he  uses  but  little  judgment  in  caring  for  his  phys- 
ical condition.  If  he  would  look  at  his  body  merely  as  a 
simple  machine  (it  is  however,  most  complex),  he  would 
know  that  it  must  be  kept  in  at  least  fair  condition,  but 
this  he  does  not  do.  An  engine  can  be  made  to  run  even 
when  the  parts  are  clogged,  the  axles  dry,  and  the  mechan- 
ism hampered  by  accumulations  of  oil  and  dust,  but  it  re- 
quires additional  steam  power  to  make  it  do  its  usual  work. 
That  man  who  wishes  to  be  wealthy,  and  has  experience  and 
knowledge  to  assist  him,  can  gain  more  if  he  vviil  lubricate 
the  gearing,  pack  the  valves,  and  true  up  the  body  machinery 
at  least  three  times  a  week.  The  cry  "I  haven't  time," 
"too  busy,"  etc.,  shows  that  he  is  not  a  good  business  man, 
in  one  respect,  at  least.  He  relentlessly  drives  the  machin- 
ery, not  noticing  that  the  energy  required  is  increasing 
daily,  and  ignorant  that  his  success  demands  greater  effort 
than  formerly,  until  suddenly,  although  his  financial  credit 


THE    MERCHANT   OR   BUSINESS    MAN.  15 

is  A  No.  I,  his  physical  bank  has  collapsed  and  his  bodily 
credit  is  ruined. 

If  this  practical  business  man  will  only  apply  his  good 
sense  to  his  physique  he  would  no  longer  say  "I  have  no 
time,"  but  would  take  a  few  minutes  at  least  in  some 
exercise  that  would  not  require  him  to  leave  his  office  or 
change  his  attire.  He  can,  by  a  few  arm  or  leg  motions, 
draw  the  blood  from  the  brain,  thereby  resting  it.  He  will 
find  ae  can  do  without  the  artificial  life  to  be  gained  from 
stimulants. 

As  a  business  venture,  it  will  pay  any  man  to  exercise. 
The  effort  required  to  throw  off  the  feeling  of  lassitude  and 
dullness  experienced  by  a  busy  tired  man  is  greater  than 
that  which  is  needed  to  make  him  rise  from  his  desk  and 
exercise  for  only  a  few  minutes.  The  throbbing  temples, 
aching  head,  irritable  condition,  and  flushed  face  are  too 
well  known;  they  are  the  unwelcome  associates  of  the  hard 
worker  because  he  allows  them  to  be.  He  suffers  from 
"Americanitis  " ;  he  carries  his  business  home,  too  much 
occupied  to  look  after  the  rearing  of  his  own  children,  and 
shoulders  the  responsibility  of  their  education  on  others. 

If  the  blood  permeates  the  body  when  at  rest  twelve 
times  in  an  hour,  during  which  time  it  performs  the  duties 
incumbent  upon  it,  and  from  fifteen  to  twenty  times  when  the 
body  is  in  motion,  it  follows  that  the  quantity  of  secretion 
from  the  various  organs  is  i-ncreased  in  proportion,  conse- 
quently action  is  beneficial.  Simple  bodily  exercise  will 
do  this.  Brisk  circulation  animates  the  whole  man.  Exer- 
cise is  the  best  stimulant  in  the  world.  Socrates  well  under- 
stood this.  "I  would  have  you  know,"  says  he,  "that 
neither  in  any  other  struggle  nor  in  any  kind  of  practical 
life  will  you  get  on  worse  because  you  have  brought  your 
body  into  a  good  condition.  For  the  body  is  useful  in  all 
pursuits  which  men  engage  in,  it  is  of  great  importance  to 


i6  ANDERSON'S   PHYSICAL   EDUCATION. 

have  it  in  the  best  possible  condition.  Weakness  of  men)' 
ory,  low  spirits,  ill  temper,  and  even  insanity  often  pene- 
trate the  mind  of  many  persons  so  deeply  through  their  bad 
physical  condition,  as  to  cast  out  and  dispossess  knowledge 
itself. ' 

There  is  great  security  on  the  other  hand  for  those 
whose  bodies  are  in  good  condition.  Rather  it  is  natural 
that  good  bodily  health  conduces  to  the  very  contrary  to 
those  evils  which  arise  from  bad  health.  It  is  disgraceful 
that  any  one,  through  want  of  attention  to  these  matters, 
should  grow  old  without  seeing  what  sort  of  a  man  he  can 
become  by  making  his  body  as  well  developed  and  rol)ust 
as  possible.  And  this  no  one  can  know  who  does  not  pay 
proper  attention  to  these  things,  for  they  do  not  come  of 
their  own  accord  and  unsought. 

It  makes  no  difference  what  the  calling  of  a  man  may 
be,  he  cannot  make  headway  in  this  busy  world  without 
using  the  body  and  mind.  Whatever  his  profession,  he 
must  use  the  brain  in  connection  with  the  servants  of  the 
brain,  the  muscles.  A  well  developed  mind  that  has  to  do 
with  healthy  contractile  tissues  will  accomplish  more  than 
the  same  mind  that  can  call  on  only  poor  muscles.  The 
evidence  of  the  most  learned  and  cautious  men  bears  wit- 
ness to  this.  We  cannot  get  good  work  out  of  tired  ser- 
vants, nor  can  we  build  strongly  and  beautifully  with  poor 
material.  The  business  man  who  wants  to  accomplish  the 
greatest  amount  of  good  with  the  energy  at  his  disposal 
can  only  go  so  far  as  his  capabilities  will  permit;  one  step 
beyond  this  dead  line  and  he  collapses. 

As  an  investment,  a  gilt-edged  investment,  every  ener- 
getic worker  should  pay  attention  to  the  health  of  the  body 
and  mind. 

No  stock  company  will  make  a  greater  return  for  money 


THE   MERCHANT   OR   BUSINESS   MAN. 


17 


invested  than  will  exercise.  No  dividends  will  equal  those 
that  come  to  a  man  who  cares  for  the  human  economy. 

That  man  will  do  better  work,  more  thorough  work,  and 
make  more  money,  who  will  keep  the  machinery  of  the 
body  in  good  order,  he  will  live  longer,  will  enjoy  life,  and 
be  a  more  agreeable  companion  to  those  about  him. 

Exercise  is  the  great  antidote  for  worry  and  the  blues. 

Though  I  look  old,  yet  I  am  strong  and  lusty: 

For  in  my  youth  I  never  did  apply 

Hot  and  rebellious  liquors  in  my  blood, 

Nor  did  not  with  unbashful  forehead  woo 

The  means  of  weakness  and  debility: 

Therefore  my  age  is  as  a  lusty  Winter, 

Frosty  but  kindly.  SHAKESPEARE 


SECTION  V. 

THE  PARENT  AND  CHILD. 

Boys  know  well  that  games  conduce  not  merely  to  the  physical 
but  to  moral  health— that  in  the  ball  fields  boys  acquire  virtues  that 
no  books  can  give  them — control  of  temper,  self-restraint,  fairness, 
honor,  envious  approbation  of  another's  success,  and  all  that  give 
and  take  life  which  stands  a  man  in  such  good  stead  when  he  goes 
forth  into  the  world,  and  without  which  indeed  success  is  always 
maimed  and  partial.  Charles  kingsley. 

"  If  the  mass  of  grown  up  people  cannot  be  persuaded  to 
exercise,  an  attempt  at  least  should  be  made  to  mould, 
like  wax,  the  pliant  mind  of  ingenuous  youth,  who  will, 
when  rising  to  manhood,  retain  the  bent  of  boyish  years. 
Absolutely  nothing  can  indemnify  the  adult  for  the  loss  of 
youthful  vigor  and  health — neither  honor,  learning,  nor 
wisdom." 

BEGIN  WITH  THE  YOUNG. 

The  usual  excuse  of  the  parents,  "We  have  not  our- 
selves been  so  educated  and  do  not  know  what  physical  train- 
ing to  give  the  children,"  is  a  sound  argument  so  far  as  it 
goes,  but  in  this  day  the  parent  will  find  opportunity  and 
chance  if  he  will  only  seek  it.  What  people  really  want 
they  will  get,  and  should  the  parents  fail  to  find  a  gymna- 
sium for  their  children,  they  can,  at  least,  procure  a  sim- 
ple exercising  apparatus  for  use  in  the  home,  with  which 
both  parent  and  child  may  be  developed  and  strengthened. 
For  the  man  who  takes  exercise  himself  will  advocate  it  for 
his  children.     If  parents  call  f'^"  careful  gymnastic  training 


THE    PARENT  AND   CHILD.  Ip 

in  schools  they  will  get  it,  not  the  namby-pamby  nonsense 
so  frequently  offered  in  many  schools,  but  rational  gymnas- 
tics. 

There  is  too  much  mental  training  to-day,  and  we 
naturally  ask  are  the  children  being  educated  in  such  a  man- 
ner that  they  will  possess  those  qualities  required  by  the 
world?  Is  not  too  much  time  given  to  subjects  more  for 
personal  adornment  and  small  attainments  than  the  actual 
good  of  the  child?  A  child  is  no  more  than  its  body  will 
permit,  neither  is  an  adult.  Why  not  have  the  training 
begin  at  home  in  a  simple  way?  That  child  is  too  well 
educated,  if  at  the  cost  of  its  health. 

"The  reigning  propensity  of  compelling  children  to 
extraordinary  mental  development  is  the  grave  of  both 
their  health  and  their  talents — it  is  reprehensible." 

The  child  should  be  daily  trained  in  those  movements 
that  will  tend  to  both  widen  and  deepen  the  chest, 
strengthen  the  action  of  the  heart,  and  increase  the  lung 
capacity.  Simple  exercise  can  be  given  that  will  draw  the 
shoulders  back,  keep  the  head  erect,  and  strengthen  the 
muscles  around  the  waist.  If  there  are  tendencies  to  lung, 
or  any  other  form  of  organic  trouble,  the  child  should  take 
the  exercises  mentioned  for  such  defects.  Parents  should 
have  the  family  physician  examine  the  backs  of  children 
just  as  the  dentists  will  look  at  the  condition  of  the  teeth. 
The  protruding  shoulder  blade,  the  uneven  shoulder,  and 
the  incipient  curve  (abnormal)  in  the  spine,  may  be  entirely 
cured  by  proper  exercise.  If  it  happens  that  the  doctor  is 
not  familiar  with  the  special  movements  necessary  to  rem- 
edy these  faults,  the  parents  should  at  once  communicate 
with  specialists,  if  the  exercises  here  described  cannot  be 
taken. 

Of  course  parents  are  interested  in  the  education  of 
their  children.     We  will  agree  on  this,  but  the  question  is 


20  ANDERSON'S   PHYSICAL   EDUCATION. 

what  constitutes  "Education?"  For  ages  men  have  tried 
to  answer  the  query  and  the  solution  is  not  yet,  but  there 
is  one  point  all  wise  educators  agree  upon,  and  that  is,  that 
the  care  of  the  body  is  as  important  as  the  care  of  the 
mind. 

It  is  not  the  purpose  of  this  work  to  enter  upon  a  long 
discussion  of  the  subject,  but  this  much  may  be  said:  that 
boys  and  girls  should  indulge  freely  in  out-door  exercises. 
Let  them  associate  pleasure  with  the  care  of  the  body,  let 
them  run  and  jump  and  climb  and  shout,  let  them  be  merry 
and  happy,  let  them  compete  in  manly  contests  in  a  manly 
way,  and  when  the  weather  does  not  permit  out-door  exer- 
cise, an  exercising  apparatus  should  be  used. 

If  parents  believe  that  girls  occupy  an  inferior  place  in 
life  let  them  deprive  them  of  the  benefits  of  exercise,  do 
not  let  them  participate  in  the  sports  that  make  their 
brothers  hardy  and  healthy,  keep  them  much  in  the  house, 
and  make  hot-house  plants  of  them — bring  them  up  in  such 
a  manner  that  they  will  fade  away  if  exposed  to  a  rigorous 
climate;  rear  them  so  that  when  called  upon  to  fulfill  the 
functions  of  wives  and  mothers  their  lives  are  miserable  by 
reason  of  suffering. 

Parents  are  responsible  for  many  of  these  "states." 
Fathers  and  mothers  can  so  educate  their  daughters  that 
they  will  derive  both  pleasure  and  benefit  from  out-door 
games,  and  yet  possess  all  the  sweet  qualities  that  "so  well 
become  a  woman." 

Plato  well  says  "A  good  education  is  that  which  assures 
to  the  body  all  the  beauty,  all  the  perfection  of  which  it  is 
capable." 


'^ 


The  U'hitely   Exerciser. 


SECTION    VI. 
PROFESSIONAL  MEN  AND  WOMEN. 

The  force  of  the  understanding  increases  with  the  health  of  the 
body.  When  the  body  labors  under  disease,  the  mind  is  incapacitated 
for  thinking.  democritus. 

Even  in  ancient  times  the  principles  of  cultivating  the 
body  together  with  the  mind,  in  order  that  by  preserving 
the  health  mental  culture  might  be  available,  was  recog- 
nized. 

Pliny  tells  us  that  "the  mind  is  stimulated  by  move- 
ments of  the  body." 

Men  and  women  of  literary  and  of  business  habits  should 
have  recourse  to  some  means  which  will  preserve  them 
from  ill-health  and  suffering.  The  brain  and  nerves  are 
overtaxed  to  the  detriment  of  another  set  of  functions, 
which  are  at  first  reduced  in  power,  and  at  last  starved  out. 
Exercise  will  draw  the  blood  from  the  brain,  if  it  is  over- 
taxed, to  other  portions  of  the  body.  Nothing  is  gained  by 
too  steady  mental  application.  Time  will  be  lost  unless 
one  yields  to  the  demand  of  nature  for  exercise.  When 
the  physical  life  becomes  degenerated  by  neglect,  the  power 
of  thought  is  at  once  affected.  Want  of  activity  not  only 
affects  the  mental,  but  all  the  organs  of  the  body.  Exer- 
cise, on  the  other  hand,  invigorates  the  body,  expands  the 
chest,  keeps  the  form  erect,  makes  the  body  healthy, 
strong,  and  shapely,  and  gives  a  new  life  and  energy  to  the 
whole  being. 

When  a  break-down  occurs  the  only  remedy  is  exercise 

23 


24  ANDERSON'S  PHYSICAL  EDUCATION. 

and  rest;  medicine  will  not  cure,  but  far  better  is  it  that 
man  should  not  go  so  far  before  he  begins  to  use  the 
remedy,  A  few  minutes  each  day  will  help — will  start  the 
heart  to  beating  faster,  the  lungs  to  more  thoroughly  puri- 
fying the  blood,  will  assist  the  scavenger  organs  in  remov- 
ing waste  material,  the  purveyor  organs  in  building  up  new 
tissue.  Exercise  will  make  over  and  keep  in  fine  condi- 
tion. 

If  the  results  are  not  noticed  immediately,  remember 
that  the  disease  came  slowly,  was  insidious  and  undermin- 
ing, it  secured  a  firm  hold,  and  there  will  be  a  stubborn 
fight  before  it  gives  up.  The  scheme  presented  in  this  book 
is  intended  to  be  not  only  scientifically  beneficial  but 
enjoyable  as  well. 

"Health  is  a  thing,"  says  Carlyle,  "to  be  attended  to 
continually.  There  is  no  achievement  in  the  world  that 
is  equal  to  perfect  health." 

Lawyers,  ministers,  and  speakers  of  any  class  under- 
stand the  value  of  a  "carrying  voice."  They  know  it  is 
due  to  lung  power,  a  good  chest,  and  a  set  of  vigorous 
expiratory  muscles.  These  physical  attainments  will  come 
through  exercise;  some  men  already  possess  them,  but  they 
are  the  exception. 

Women  who  enter  the  professional  ranks  have,  as  a 
rule,  weak,  high-pitched  voices  that  irritate  their  listeners. 
The  judicious  exercise  of  the  vocal  chords,  together  with 
the  muscles  of  the  throat  and  chest,  will  change  the  char- 
acter of  the  voice.  If  these  things  are  worth  having  they 
are  worth  working  for,  they  will  only  come  through  use 
and  practice. 

Rev.  Dr.  Munger,  of  Yale  University,  makes  this  state- 
meht: 

"When  we  think,  it  is  not  alone  the  mind  that  thinks,  it 
is  the  whole  man,  and  the  process  begins  with  the  body. 


PROFESSIONAL,  MEN  AND   ^(^DMEN.  25 

The  bodily  fiber  or  quality  reaches  to  the  thought.  You 
will  never  get  fine  thought  out  of  a  coarse  body.  Nor  less 
will  you  get  sound  thought  out  of  an  unsound  body.  The 
bodily  condition  strikes  through  and  shows  itself  in  the 
quality  of  the  thought.  A  vast  amount  of  the  poor,  illog- 
ical, insipid,  morbid,  extravagant,  pessimistic  thought  that 
finds  its  way  into  books  and  sermons  and  conversation  has  its 
origin  in  poor  bodies  and  bad  health.  The  body  lies  at  the 
basis  of  success  in  all  respects.  A  poor  body  means  a 
poor  life,  all  the  way  up,  even  to  the  highest  stage  of  spirit- 
ual life.  Any  religious  experience  that  is  connected  with 
a  weak  or  diseased  body  is  to  be  regarded  with  suspicion. 
There  can  be  no  healthy  thought,  no  moral  feeling,  no 
sound  judgment,  no  vigorous  action,  except  in  connection 
with  a  sound  body.  Great  minds  are  often  shut  up  in  poor 
bodies — as  Pascal  and  Cowper  and  Carlyle  and  Amiel — but 
in  each  case  we  make  allowance  for  what  is  called  the  per- 
sonal equation;  their  opinions  are  examined  in  the  light  of 
their  physical  weakness  of  disease  before  they  are  trusted. " 
President  Elliot  of  Harvard  says:  "  To  attain  success 
and  length  of  service  in  any  of  the  professions  a  vigorous 
body  is  essential.  All  professional  biography  teaches  that 
to  win  lasting  distinction  in  sedentary  indoor  occupations 
which  task  the  brain  and  nervous  system,  extraordinary 
toughness  of  body  must  accompany  extraordinary  riental 
powers." 


SECTION  VII. 

WOMEN. 

The  duty  of  physical  health  and  the  duty  of  spiritual  purity  and 
loftiness  are  not  two  duties;  they  are  two  parts  of  one  duty,  which  is 
the  living  of  the  completest  life  which  it  is  possible  for  man  to  live. 

PHILLIPS   BROOKS. 

Women  are  beginning  to  understand  that  grace  and 
symmetry  can  be  obtained  in  no  other  way  than  by  system- 
atic exercise;  the  idea  which  regarded  physical  training  as 
unfeminine  is  to-day  a  thing  of  the  past. 

No  years  in  the  life  of  a  woman  are  more  important 
than  those  which  mark  the  transition  from  girlhood  to 
womanhood.  If  at  this  time  the  system  is  developed 
according  to  nature's  laws,  all  the  organs  of  the  body  will 
be  strengthened;  but  no  marked  changes  in  the  health 
of  our  young  women  will  be  seen  until  a  recognition  of 
their  physical  need  is  shown  by  their  parents  and  educa- 
tors. Every  woman  should  understand  that  the  body  is 
the  expression  of  the  soul — she  should  study  the  art  of 
graceful  motion,  of  physical  beauty,  and  the  science  of 
health.  Form,  as  well  as  face,  reveals  the  cultivated 
person,  and  attitude  as  much  as  speech  denotes  the  woman 
of  culture. 

It  is  not  our  place  to  deal  with  the  motive  that  prompts 
women  to  look  well  in  dress,  feature,  and  form,  but  to  drop 
a  few  hints  that  will  help  them  to  do  even  more  than  they 
now  accomplish  without  adding  to  their  duties  or  cares. 

Life,  activity,  quickness,  and  a  cheerful   disposition  go 

26 


WOMEN.  27 

far  with  women;  the  color  in  the  cheeks,  the  sparkling 
eyes,  and  a  merry  laugh  are  found  oftener  in  the  perfectly 
healthy  woman  than  in  her  who  depends  on  the  various 
artificial  "knacks"  to  make  her  lovely. 

If  the  labor  employed  and  the  expense  incurred  by  the 
women  of  to-day  in  using  cosmetics  and  devices  for  the 
improvement  of  the  personal  appearance  were  directed  to 
the  study  of  the  natural  laws  by  which  beauty  is  evolved, 
more  lasting  and  satisfactory  results  would  be  obtained. 
It  is  useless  to  apply  treatment  to  the  face  and  ignore  the 
body.  No  cosmetic  ever  known  could  beautify  a  skin 
deadened  by  the  inactivity  of  the  vital  functions  of  the 
system. 

If  the  American  woman  wishes  to  become  handsomer 
and  more  attractive  she  must  indulge  in  gymnastic  exer- 
cises, must  get  out  of  doors  more  and  must  be  careful 
about  her  diet.  Nature  has  no  favorite,  but  will  shower 
her  blessings  on  those  who  will  obey  her  dictates.  Nature 
demands  activity;  those  who  disobey  will  suffer. 

If  one  hour  each  day  were  set  apart  for  the  develop- 
ment of  the  physique,  a  hardier  race  of  mothers  would  soon 
arise  to  direct  the  education  of  coming  generations.  The 
character  of  the  apparatus  used  to  give  the  best  possible 
results  should  be  carefully  noted.  Heavy  weight  lifting 
is  incompatible  with  grace,  for  it  tends  to  make  the  muscles 
sluggish  and  keeps  them  rigid,  even  when  in  repose;  while 
movements  on  a  light  elastic  apparatus  makes  the  muscles 
pliable  and  quickly  responsive. 

A  perfect  figure  does  not  attract  so  much  attention  to 
its  size  as  to  the  relation  of  its  parts.  A  healthy,  well- 
developed  body  is  characterized  by  plumpness — is  neither 
thin  nor  stout, 

Herbert  Spencer  claims  that  the  superior  mental  and 
physical  conditions  of  men  are  due  to  their  methods  of  living 


28  ANDERSON'S   PHYSICAL  EDUCATION. 

more  than  any  natural  aptitude  they  possess,  and  adds, 
"Being  in  a  great  measure  debarred  from  those  vigorous 
and  enjoyable  exercises  of  the  body  by  which  boys  mitigate 
the  evils  of  excessive  study,  girls  feel  these  evils  in  their 
full  intensity,  hence  the  much  smaller  proportion  of  them 
who  grow  up  well-made  and  healthy." 

The  pale,  angular,  flat-chested  woman,  so  often  to  be 
seen  in  the  drawing-rooms,  are  striking  examples  of  merci- 
less application  unrelieved  by  youthful  sports,  and  this 
physical  degeneracy  hinders  their  welfare  far  more  than 
their  many  accomplishments  aid  it. 

Men,  as  a  rule,  care  little  for  erudition  in  women,  but 
very  much  for  physical  beauty,  good  nature,  and  sound 
sense. 

Every  one  knows  cases  where  bodily  perfection,  in  the 
absence  of  all  other  recommendations,  has  incited  a  pas- 
sion that  carried  all  before  it,  but  scarcely  any  one  can 
point  to  a  case  where  intellectual  acquirements,  apart  from 
moral  or  physical  attributes,  have  aroused  such  feeling. 
The  truth  is  that  out  of  the  many  elements  uniting  in  vari- 
ous proportions  to  produce  in  a  man's  breast  that  complex 
emotion  which  we  call  love,  the  strongest  are  those  pro- 
duced by  physical  attractions. 

The  oft-repeated  question,  "What  can  I  do  for  my  neck 
and  chest;  how  can  I  fill  up  the  'hollows'  around  my 
throat?"  is  one  of  prime  importance.  Before  answering 
the  question  it  may  be  well  to  preface  the  instruction  with 
this  advice.  If  you  want  a  plump  neck  and  well-developed 
bust,  you  will  have  to  work  for  them:  you  will  have  to  per- 
sist day  after  day,  for  many  weeks,  in  the  exercises  that  will 
develop  the  contractile  tissues  in  the  parts  affected. 
There  is  not  a  medicine  made  that  will  strengthen  and 
develop  the  muscles  of  the  neck  and  chest;  exercise  alone 
will  do  this. 


WOMEN.  29 

We  include  under  the  term  "Exercise"  proper  diet  and 
hygiene.  There  can  be  no  growth  where  the  blood  supply  ■ 
is  cut  off.  There  can  be  no  increase  in  the  amount  of  vital 
tissue  if  the  arterial  flow  is  small,  consequently,  as  the 
growth  and  development  of  a  part  depends  on  a  generous 
amount  of  this  life-bearing  fluid,  the  first  thing  to  do  is  to 
send  the  blood  there;  but  this  is  not  sufficient,  we  must 
furnish  rich  blood;  this,  in  turn,  means  a  demand  for  and  a 
supply  of  nourishing  food.  There  must  be  no  restriction 
of  the  parts.  The  respiratory  apparatus  which  furnishes 
the  oxygen  must  be  in  the  best  condition;  hence  do  not 
cramp  the  lungs,  breathe  deeply.  The  digestive  and  assimil- 
ative machinery  furnishes  material  for  the  blood,  conse- 
quently whatever  interferes  with  their  action  will  impover- 
ish the  blood;  do  not  therefore,  be  careless  about  your 
eating. 

It  will  at  once  be  seen  that  to  secure  the^  coveted 
"beautiful  neck,"  several  other  things  besides  exercise 
must  be  taken  into  consideration.  On  the  other  hand  the 
gain  will  not  be  for  the  neck  alone,  but  for  the  face  and 
complexion.  The  eyes  will  become  brighter,  the  coloring 
of  the  face  more  beautiful,  and  the  step  more  elastic  and 
springy,  the  carriage  of  the  body  more  queenly,  and  youth 
will  be  renewed. 

Mrs.  Langtry  well  says:  "Woman's  beauty  is  vastly  and 
permanently  enhanced  by  daily  exercise." 

Health  is  the  vital  principle  of  bliss, 
And  exercise,  of  health. 

THOMSON. 


PART  II. 

SECTION  I. 
APPLIED   PHYSICAL   TRAINING. 

SYSTEM   OF   WORK. 

As  the  best  mental  work  is  done  when  the  mind  is  free 
from  hindrance,  so  the  best  physical  results  are  had  when 
the  mind  gives  its  entire  attention  to  the  body. 

Take  a  correct  standing  position  with  head  erect  and 
chest  arched.     (See  Fig.  50  and  64.) 

If  the  mind  has  been  active  there  is  an  over-supply  of 
olood  in  the  brain,  and  it  should  be  drawn,  away.  This  is 
done  by  exercising  the  extremities  first,  hence  we  recom- 
mend leg  work. 

Next  see  that  the  muscles  which  assist  in  holding  the 
head  erect  are  used ;  then  work  the  arms,  shoulders,  and 
chest.  This  will  greatly  assist  in  giving  the  heart  and 
lungs  more  room  for  action,  will  facilitate  the  purification 
of  the  blood,  and  will  quicken  the  circulation,  thus  carry- 
ing off  the  waste  material  that  may  have  accumulated  in 
the  tissues  and  blood. 

By  next  exercising  the  muscles  of  the  waist  and  abdo- 
men, the  functions  of  the  organs  in  those  parts  are  helped, 
and  the  increased  supply  of  blood  to  the  contents  of  the 
abdominal  cavity  will  aid  in  the  assimilation  of  food. 

By  this  time  the  body  is  ready  for  the  most  active  or 
arduous  work,   namely,  the  running   or  hopping  exercises 

32 


SYSTEM   OF   WORK.  33 

which  quicken  the  action  of  the  heart.  This  "precipitant 
work"  as  it  has  been  called,  will  strengthen  the  action  of 
this  wonderful  pump. 

Finally  give  some  slow  leg  exercises  to  normalize  the 
action  of  the  heart,  and  then  finish  with  slow  breathing 
exercises.     To  recapitulate: 

I.  Leg  exercise. 
,        2.  Neck  exercise. 

3.  Shoulder  and  upper  back  exercise. 

4.  Arrn  exercise. 

5.  Chest  or  thorax  and  breath  tug. 

6.  Waist  exercise. 

7.  Abdominal  exercise. 

8.  Heat t  and  lung  exercise. 

9.  Breathing. 


34  ANDERSON'S   PHYSICAL   EDUCATION. 

NOMENCLATURE. 


Figure  i. 


Figure  2. 


To  develop  or  strengthen  any  portion  of  the  body  reter 
to  the  letter  mentioned. 

That  the  text  may  be  clearer  the  portions  of  the  body 
are  named  as  follows: 


A — Front  neck. 

B — Round  of   the  shoulder,  or 

deltoid. 
C — Chest  muscles  or  pectorals. 
D — Front  upper  arm,  or  biceps. 
E — Front  of  waist  and  abdomen. 
F — Front  forearm. 
G — Front  thigh. 
H — Front  leg. 


I— Ankles. 

J — Back  neck. 

K — Upper  back. 

L — Back  upper  arm,  or  triceps. 

M — Middle  back. 

N — Back  forearm. 

O — Sides  of  the  waist. 

P— Back  thigh. 

Q — Inside  of  the  thigh. 

R — Back  of  the  leg,  or  calf. 


SYSTEM   OF   WORK. 


35 


DIAGRAM   OF  ARRANGEMENT  OF  EXERCISING 
APPARATUS. 

For  ordinary  use  the  upper  hooks  can  be  placed  about  6  feet 
6  inches  (rem  the  floor,  and  the  lower  hook  6  inches. 


Position  No.  i.  Position  No.  a. 


Position  No.  3. 


The  positions  may 
be  varied  from  the  il- 
lustrations to  suit  the 
pleasure  of  the  oper- 
ator by  the  use  of  a 
few  extra  screw  hooks. 


Note. — The  chang- 
es for  different  posi- 
tions shown  are  made 
entirely  without  the 
aid  of  any  tools. 


SECTION    11. 

THE   LEG  AND  THIGH. 


The  Calf.    Practice  rising  on 
the   toes  while  using  the 
Exerciser.     (See  Fig.  3.) 
Running  on  tip  toes. 
Hopping  and  jumping. 

Front  Leg.     Flex  the  foot, 
using  the  Exerciser. 
Rapid  walking. 
Practice  raising   the  balls 
of  the  feet. 

Front  Thigh.  Use  the  Ex- 
erciser, lowering  and  rais- 
ing the  body.  (See  Fig.  9.) 
Practice  running,  Jumping, 
hopping,  hurdling. 


Back    Thigh.     (See    Fig.  8.) 


FiGUUB  3. 

Raise  on  toes.    Action:  Muscles  -^         •        n      •  ^    ^ 

of  the  toes,  under  feet,  ankles,  Practice  flexing  each  leg 

and  calves.  as  far  as  possible. 

Punning  in  place  and  striking  heels  against  back  upper 

thigh. 

Inside  Thigh.     Use  inside  thigh  attachment.    (See  Fig.  6.) 


THE   LEG  AND  THIGH.- 


37 


Figure  4. 


Position,  back  to  Exerciser, 
Pii)\  leg  forward  and 
back. 

Action:  Front  thigh  mus- 
cles 


Side  to  Exerciser.  Pull  leg 
out  to  side. 

Action:  Outside  thigh  mus- 
cles. 


Figure  5. 


38 


ANDERSON'S   PHYSICAL   EDUCATION. 


FiGURB  & 


Face  to  Exerciser.  Pull  leg 
back  and  return.  Action: 
Back  thigh  muscles. 


Side  to  Exerciser. 
Bring  leg  down  pasv 
front  of  shin.  Action. 
Inside  thigh. 


Figure  7. 


THE   LEG  AND   THIGH. 


39 


EFFECTS   OF   ACTIVE   LEG   WORK   ON   THE   HEART. 

If  the  heart  is  weak  in  its  action  but  otherwise  normal, 
the  active  movements  of  the  leg  mentioned  on  page  36 
will  be  beneficial. 

The  quick  destruction  of  so  much  tissue,  as  in  run- 
ning, calls  for  immediate  repair,  hence  the  heart  and 
lungs  are  called  upon  for  greater  effort. 


Figure  8. 


Raise  heel  back  and  up. 
Action:  Muscles  on  the  back  of  the  thigh. 


Note. — When  taking  the  running  exercise,  keep  well  on  the  bah- 
of  the  feet  and  land  as  lightly  as  possible. 
In  every  drill  keep  the  chest  well  arched. 


40 


ANDERSON'S   PHYSICAL   EDUCATION. 


Figure  9. 

Crouching  position.    Action:  For  the  front  thigh,  the  calf 

of  the  leg,  for  ankle,  and  joints  at  knee  and  hip. 

Ankles. — The  turning  of  the  ankle  is  a  bad  habit  that 
both  sexes  have  acquired.  It  may  be  conquered  by  de- 
veloping the  muscles  and  ligaments  of  the  leg  and  ankle. 

All  exercises  for  the  thigh  and  leg  will  tend  to  so 
strengthen  the  ankle  that  the  "turning"  will  disappear. 

In  addition  to  the  movements  shown  in  Figs.  3,  7  and 
9,  skating,  running,  hopping,  and  for  young  men  and 
boys  tumbling,  are  recommended. 

It  is  taken  for  granted  in  mentioning  these  exercises, 
that  ordinary  judgment  will  be  used  by  the  one  exercising. 

Note. — The  movements  referred  to  in  italics  may  be  taken  with- 
out apparatus,  but  if  practiced  in  connection  with  the  Exerciser  will 
be  found  specially  advantageous. 


SECTION    III. 


THE   NECK. 


It  is  a  mistake  to  suppose  that  the  development  of  the 
muscles  on  the  back  of  the  neck  will  cure  a  drooping  head. 

To  get  a  good  position  of  the  head  the  upper  spine  must 
be  in  its  normal  condition,  and  consequently  one  must  ex- 
ercise more  than  the  portion  usually  included  in  what  is 
known  as  the  neck. 

When  the  head  is  carried  forward,   and  this  is  a  very 


Figure  io. 

Back  of  neck.    Action:  Muscles  that  hold 

the  head  erect. 


41 


42 


ANDERSON'S   PHYSICAL   EDUCATION. 


common  defect,  it  is  necessary  to  strengthen  the  muscles 
across  the  upper  back  and  to  keep  the  chest  arched. 

There  are  results  coming  from  the  development  of  the 
neck  muscles  that  are  quite  as  important  as  the  mere  car- 
riage of  the  head,  namely:  tne  strengthening  and  enlarging 
of  the  blood-vessels  of  the  neck,  whereby  the  circulation  of 
blood  is  greatly  improved  and  the  congested  states  of  the 
brain,  due  to  continued  m'intal  activity,  are  more  quickly 
relieved. 

The  weight  of  the  brain  is  about  one  forty-fifth  of  the 
body,  while  the  amount  of  blood  used  up  in  the  brain  is 
about  one-eighth  or  one-ninth  of  that  required  by  the 
whole  body. 

Thus  it  will  be  evident  that  the  supply  should  have  free 
and  ready  access  to   the  interior  of  the 
skull. 

All  exercises  for  the  neck  will  tend 
to  help  the  circulation  to  and  from  the 
brain,  consequently  certain  forms  of 
headache  will  be  relieved  by  slow  and 
steady  movements  of  the  head,  neck, 
and  upper  trunk. 

Brain  workers  are  more  in  need  of 
slow  head  movements  than  manual 
laborers. 

See  the  exercise  on  page  83  for  head- 
ache and  nervousness. 

A  special  exercise  for  the  back  of  the  neck 
may  be  made  by  placing  the  handles  on  top  of 
the  head,  and  while  holding  them  there  with 
the  hands,  let  the  head  go  forward  and  compel 
the  muscles  to  draw  it  back;  r  peat  the  move- 
ment until  ''  muscles  on  the  back  of  the  neck 
are  slightly  fatigu  d.  Be  careful  not  to  assist 
the  movement  with  th  arms,  and  to  hold  the 
rest  of  the  body  perfectly  still.  Figure  h. 

Note.— Take  all  head  and  body  movements  slowly. 


SECTION  IV. 


THE  SHOULDER. 


Among  the  physical  defects  that  are  first  to  be  noticed 
are  round  shoulders.  In  nearly  all  families  where  there  are 
growing  children  the  command  "stand  up  and  throw  your 
shoulders  back"  is  common,  but  if  the  time  spent  in  repri- 
mand could  be  devoted  to  gymnastic  movements  instead, 
more  boys  and  girls  would  have  good  shoulders.  Attention 
should  also  be  directed  to  uneven  shoulders,  or  one  higher 
than  the  other — usually  the  left  is  higher  in  right-handed 
people;  stooping  shoulders  or  drooping  forward  of  the  head 
and  upper  spine,  and  lastly  sloping  shoulders.  The  above 
are  too  frequently  seen,  but  in  the  majority  of  cases  they 
can  be  prevented  if  attention  will  be  paid  to  them  in  time. 
In  treating  these  defects  we  must  first  of  all  look  for  the 
cause  of  the  trouble  and  remove  that. 

If  a  boy  or  girl  is  required  to  take  movements  daily 
for  the  defective  shoulders,  and  in  addition  to  this  is  taught 
to  stand  and  sit  properly,  and  this  training  is  made  as  much 
a  part  of  the  routine  life  as  the  care  of  the  hair  or  teeth,  a 
precedent  will  be  established  that  will  encourage  a  personal 
pride  in  their  own  physical  perfection. 


45 


46  ANDERSON'S   PHYSICAL   EDUCATION. 

FOR  STOOPING  SHOULDERS. 

Note. — While  taking  the  movements  grasp  the  handles.  Assume 
tha  best  possible  standing  position,  with  head  erect,  chest  arched 
hips  back.    (See  Fig.  12.) 

1.  Neck  Work.  Clasp  the  hands  back  of  the  head, 
bend  head  backward,  but  pull  head  with  hands  8  to  16 
times.      (See  Figs.  10  and  11.) 

2.  Shoulder  Work.  Swing  the  arms  forward  and 
upward,  then   force  them  back  and  down  6  to  8  times. 

3.  Back  Work.  With  the  arms  up  bend  the  bodv 
well  forward,  keeping  the  arms  at  the  side  of  the  head,  8 
times. 

4.  Same  as  No.  3,  but  in  the  kneeling  position.  Also 
bend  the  body  backward. 

5.  Neck  Work.  Lie  face  downward  on  the  floor  or 
mat,  resting  the  forehead  on  the  folded  arms.  Raise  head 
as  high  as  possible  8  to  16  times. 

6.  Upper  Spine.  With  the  neck  firm,  position  Fig- 
53>  lyi"g  face  down,  some  one  holding  the  feet,  raise  the 
shoulders  as  high  as  possible,  i  to  10  times. 

In  cases  the  exercises  are  too  severe,  take  each  one 
only  a  few  times  and  omit  No.  6. 

FOR  ROUND  SHOULDERS. 

1.  From  the  starting  position  (see  Fig.  12),  swing  the 
arms  shoulder-high  to  the  side,  as  in  Fig.  13. 

2.  From  starting  position  swing  the  arms  to  the  letter 
"Y"  position  seen  in  Fig.  61. 

3.  Finally  swing  the  arms  up  over  the  head  as  In 
Fig.  46. 

To  elevate  the  shoulders  take  the  exercise  seen  in 
Fig.  26. 

To  depress  the  shoulders  take  the  exercise  seen  in 
Fig-  33- 


THE   SHOULDER. 


47 


From    front    horizontal,  swing 
arms  back  to  side  horizontal. 
Action:    Arms  and  shoulders. 


Starting  Position.    Fig.  12. 


One  of  the  best  exercises  for 
straightening  the  shoulders  and 
keepmg  the  body  erect. 


Finish  Position.    Fig.  13. 


48 


ANDERSON'S   PHYSICAL  EDUCATION. 


An  excellent  exercise 
for  round  shoulders.  In 
addition  to  this,  practice 
swinging  the  arms  to  the 
letter  Y  position.  (See 
Fig.  61.) 


Figure  14. 


Back  to  Exerciser.  Lift  arms  alternately 
over  head,  but  do  not  move  the  body. 

Action:  Arms,  chest,  abdominal  and  inter- 
costal muscles. 


Figure  15. 


THE   SHOULDER. 


49 


From  the  front  horizontal,  swing 
arms  to  position  shown,  and  return. 

This  is  one  of  the  best  movements 
for  helping  and  preventing  round 
shoulders. 


Take  rowing  movement  as 
illustrated,  swinging  body  well 
forward  and  back  with  each 
stroke. 

This  movement  develops  the 
arms,  chest,  shoulders^  and  back. 


FiGURB  17, 


SECTION  V. 

THE  ARM. 

Front  Upper  Arm,     (See  Fig.  i — D,  page  34.) 
Face  the  Exerciser,  and,  while  keeping  the  upper  arm 
rigid,  flex  the  elbow  and  bring  the  hand  to  the  shoulder. 
Any  movement  of  the  upper  arm  will    detract    from  the 
value  of  tli^xercise. 

Back  Upper  Arm.     (See  Fig.  2 — L,  page  34.) 
With  the  back  to  the  Exerciser,  keeping  the  upper  arm 
rigid,  extend  the  elbow  and  stretch  the  arm  to  its  fullest 
extent. 

Figures  18  and  19  show  exercises  that  are  principally  for 
the  front  upper  arm  or  biceps.  When  the  upper  arm  is 
moved,  it  is  by  the  muscles  of  the  trunk,  hence  keep  it  still 
when  localizing  the  movements  for  the  front  or  back  upper 
arm.  The  best  results  for  the  back  upper  arm  or  triceps  is 
to  keep  the  upper  arm  extended  to  the  front  and  motion- 
less, but  bend  the  elbow  only.     (See  Figs.  20  and  21.) 

Front  Forearm.  All  movements  that  call  into  action 
the  hand  or  fingers  will  develop  the  front  forearm.  The 
closing  of  the  fist,  grasping  the  handles,  and  the  flexing 
of  the  wrist  are  forearm  movements. 


50 


THE   ARM.  51 

The  muscles  of  the  palmar  surface  of  the  hand  and  fore- 
arm are  stronger  than  those  on  the  back  of  the  hand  and 
forearm. 

Back  Forearm.     (See  Fig.   2 — N,  page  34.) 

All  the  movements  that  require  the  extension  of  the 
fingers  or  the  over-extension  of  the  hands  will  develop  the 
back  forearm.  For  instance,  if  the  hands  are  tightly 
closed  and  are  drawn  in  as  far  as  possible  towards  the 
palmar  surface  of  the  forearm,  and  are  then  extended  to 
their  utmost,  the  muscles  on  the  back  of  the  forearm  and 
hand  are  doing  the  work. 

The  Deltoid. — Round  of  shoulder.  (See  Fig.  i — B, 
page  34) 

This  muscle  is  developed  by  any  movement  that  will 
swing  the  straight  arm  to  the  height  of  the  shoulder,  or 
when  it  is  at  the  height  that  will  swing  it  from  the  side  to 
the  front.  Another  exercise  is  to  let  the  handle  and  cord 
pass  back  of  the  body,  then  swing  the  hand  down,  out,  and 
up  to  the  height  of  the  shoulders. 

For  the  right  deltoid,  stand  with  the  left  side  to  the  Ex- 
erciser.    (See  Fig.  23.) 

Writers',  typewriters',  and  telegraphers'  cramp  is  a  disease 
that  it  difficult  to  cure  when  it  once  seizes  a  person.  It 
should  be  prevented,  and  this  can  only  be  done  by  taking 
time  each  day  to  develop  the  muscles  of  the  entire  arm, 
chest,  and  upper  back.  The  clerk  who  has  no  time  to 
attend  the  warnings  given  by  an  overworked  set  of  nerves 
will  later  pay  very  dearly  for  this  negligence.  The  pre- 
monitory symptoms  demand  that  more  attention  be  given 
to  the  adjacent  parts  of  the  body,  but  our  advice  is  do  n't 
wait  for  these  premonitory  symptoms. 


52 


ANDERSON'S   PHYSICAL   EDUCATION. 


Figure  i8. 
FRONT  UPPER  ARM. 


From  side  horizontal,  curve 
arm  and  bring  hand  to  top  of 
shoulder. 

Action:  Arm,  shoulder,  and 
forearm. 


From  front  horizontal,  c-urve  both 
arms  to  top  of  shoulder. 
Action:    Biceps. 


THE  ARM. 


53 


From  position  push  both  hands 
out  to  front  horizontal,  and  return. 

Action:  Chest,  back  arm,  and 
forearm. 


Figure  20. 

BACK   UPPER  ARM, 

START. 


Figure  21. 
BACK  UPPER  ARM,  FimSH. 


54 


ANDERSON'S  PHYSICAL  EDUCATION. 


Curl  arms  up  to  shoulder,  return 
and  carry  arms  back  as  far  as  pos- 
sible. 

Action;  Biceps,  triceps,  and  del- 
toid, an6.  forearm. 


Figure  22. 
FRONT  FORE-ARM. 


Stand  side  to  Exerciser. 
Curl  arm  back  of  body,  then 
extend  and  swing  it  shoulder 
high  to  the  side.  Repeat  on 
opposite  side. 

Action:    The  deltoid 


Figure  23. 
DELTOID  (ROUND  OF  SHOULDER). 


SECTION    VI. 

THE  CHEST  (THORAX). 

The  thorax,  which  contains  the  heart  and  lungs,  is  the 
portion  of  the  body  needing  the  most  attention.  One  can- 
not give  too  much  time  to  it. 

By  developing  the  thorax  the  arms  will  be  strengthened. 

The  best  results  are  to  be  obtained  by: 

1.  Assuming  and  holding  the  correct  sitting  and  stand- 
ing position. 

2.  Removing  the  causes  of  a  defective  chest. 

3.  Avoiding  exercises  or  positions  that  will  cramp  the 
thorax. 

4.  Strengthening  the  muscles  of  the  neck  and  spine. 

5.  Elevating  the  shoulders. 

6.  Regular  and  continued  breathing  exercises. 

7.  Active  leg  work.     Running.     Bicycling. 


S5 


56 


ANDERSON'S   PHYSICAL  EDUCATION 


Side  to  the  Exerciser. 
Right  arm  down  past  front 
of  thigh,  and  return. 

Action:  Chest  and  fore- 


FlGUKE  34. 


Back  to  Exerciser.  Hands 
on  chest,  elbows  level  with 
shoulders.  Open  arms  slowly. 
Action:  Muscles  of  the  chest. 


FlGVRB  95. 


THE   CHEST  (THORAX). 


57 


WIDENING  THE 
CHEST. 
Swing  the  arms 
from  side  horizon- 
tal to  a  vertical 
position.  Action: 
Chest  muscles. 


UPPER  CHEST. 

From  position,  both  arms 
brought  to  a  front  horizontal, 
and  return. 

Action:  Chest  and  front  arm 
muscles. 


Figure  27. 


58 


ANDERSON'S   PHYSICAL   EDUCATION 


Back  to  Exerciser.    Hands  from 
side  in  half-circle  overhead. 
Action:  Lifting  of  the  chest  walls. 


Figure  28. 


Back  to  Exerciser.  Bring  arms  up 
to  front  horizontal,  and  return. 

Action:  The  arm,  chest,  and  front 
shoulder. 


Figure  zg. 

In  developing  these  muscles  do  not  confound  the  Chest 
or  Thorax,  which  contains  the  heart  and  the  lungs,  with 
the  Chest  or  Pectoral  muscles. 


THE   CHEST  (THORAX). 


59 


TO  WIDEN  THE  CHEST. 


Lying  on  the  floor  with  feet  toward  the  machine,  pull  the 
cords  over  the  head  sidsways,  keeping  the  arms  and  hands 
close  to  the  floor,  elbows  siitf.  Inhale  as  the  arms  swing  side- 
ways over  the  head;  exhaie  as  they  return. 


Figure  30. 


TO  DEEPEN  THE  CHEST. 


Lying  on  the  floor,  feet  toward  the  machine  (ropes  through 
lower  pulleys),  swing  arms  forward  and  over  the  head  (not  side- 
ways) as  far  as  possible.  Keep  elbows  rigid.  Inhale  as  the 
arrns  swing  forward  over  the  head;  exhale  as  they  return. 


Figure  31. 


Few,  if  any,  of  the  exercises  with  the  apparatus  are  so 
important  as  those  which  widen  and  deepen  the  cavity  of 
the  chest  or  thorax.  Too  much  attention  cannot  be  given 
to  this  part  of  the  body. 

Read  the  article  on  the  Thorax,  on  page  55. 


SECTION   VII. 

THE  WAIST. 

The  parts  of  the  body  which  usually  need  strengthening 
are  the  front,  side,  and  back  of  the  waist. 

In  addition  to  the  movements  described  take  the  Exer- 
cises under  the  head  Abdomen.     (See  page  66.) 

The  bending  of  the  trunk  to  right  and  left  with  the 
hands  on  the  hips  (Fig.  52)  is  comparatively  easy,  but  the 
movements  may  be  made  progressive  by  taking  the  "Neck 
Position"  (Fig.  53)  or  the  "Stretch  Position"  (Fig.  55)  and 
bending  the  body  in  each  direction. 

As  the  last  exercise  is  severe,  caution  must  be  used. 

With  the  arms  and  shoulder  high  to  the  side,  twist 
the  trunk  to  right  and  left. 

All  movements  for  the  waist  and  abdomen  are  irksome 
and  therefore  generally  slighted,  but  they  are  productive  of 
much  good  if  persisted  in. 


te 


THE   WAIST. 


% 


SIDE  WAIST. 

1.  Lower  to  front  hori- 
zontal. 

2.  Back  again. 

3.  Swing  to  side  hori- 
zontal. 


1.  Raise  hands 
to  side  horizon- 
tal. 

2.  Swing  to 
front  horizontal. 

3.  Back  to  side 
horizontal. 

4.  D  o  w  n  to 
sides 


Figure  33. 


64 


ANDERSON'S   PHYSICAL   EDUCATION. 


SIDE  WAIST. 

J.  Sway  the  body  to  the 
right. 

2.  Sway  the  body  to  the 
left. 


FteURB  3S. 


Figure  34. 


1.  Push  the  left  hand  to  a 
vertical,  at  the  same  time 
striking  the  floor  beside  the 
right  heel  with  the  right 
hand. 

2.  Back  to  position^  top  of 
shoulders. 

3.  Repeat  on  left  side. 


Note. — The  above  are  ex- 
cellent exercises,  but  are 
drastic,  and  those  whose  side 
waist  muscles  are  weak 
should  be  careful  about  in- 
dulging too  freely  at  first. 


THE  WAIST. 


65 


Figure  36. 


OBLIQUE  WAIST. 

I.  From  front  horizon- 
tal swing  both  arms  aher- 
nately  to  right  and  left 
side  horizontal. 

Action:  Side,  waist , 
chest,  arms,  shoulders. 


Note. — The  two  move- 
ments shown  above  will 
develop  the  muscles  on 
the  front  of  the  chest  and 
on  the  side  of  the  back. 


SIDE  WAIST, 

Right  side  to  Exerciser. 

1.  Arm    over  head,  bend   to 
left. 

2.  Left  side  to  Exerciser,  bend 
to  the  right. 

Action:  Side  muscles  of  waist. 


FiGURB  37. 


SECTION   VIII. 

THE  ABDOMEN. 

The  abdominal,  or  front  waist  muscles,  are  strengthened 
by  exercises  taken  with  the  back  to  the  Exerciser.  The 
movements  seen  in  Figs.  38,  39,  and  40  are  especially  good 
for  the  abdomen  If  these  exercises  are  too  difficult,  stand 
with  the  feet  apart,  as  in  Figs.  52  and  57,  in  the  walk  or 
stride-stand  positions. 

The  muscles  in  this  part  of  the  body  may  be  developed 
while  lying  down  with  the  head  to  the  Exerciser  as  in 
Fig.  41. 

The  Exerciser  can  be  so  easily  changed  that  one  can  go 
through  the  exercises  while  lying  on  the  bed. 

In  addition  to  the  movements  mentioned,  raise  the  legs 
alternately  a  few  times  each  day. 

When  taking  the  lasc  named  exercises,  if  the  muscles  of 
the  front  waist  are  quite  weak,  raise  one  leg  at  a  time  witn 
the  knee  bent,  then  slowly  replace  it  on  the  couch.  Take 
the  same  exercise  with  the  other  leg,  and  finally  use  both 
at  the  same  time. 

Persons  having  indigestion  and  stomach  troubles  should 
pay  particular  attention  to  the  muscles  of  the  abdomen. 

Persons  in  danger  of  accumulating  adipose  tissue  over 
the  abdomen  should  take  these  exercises. 


66 


THE  ABDOMEN. 


67 


For  the  chest,  the  abdomen 
(part),  side  of  abdomen,  front 
upper  arm,  front  forearm. 


Figure  38. 


Back  to  Exerciser.  Action 
very  strong  on  the  abdominal 
muscles. 


Figure  39. 


68 


ANDERSON'S  PHYSICAL  EDUCATION. 


y-m 


FlGl'RE  40. 

Lie  down  on  floor.  Feet  to  Exerciser.  Lift  hands  straight  over 
head,  touch  the  floor  and  sink  to  hips.  Raise  body  to  sitting  posi- 
tion without  lifting  feet  from  the  floor.  Effect  strong  on  abdominal 
muscles. 


FOR  THE  ABDOMEN. 

Lie  down  on  the  floor.  Head  to  the  Exerciser.  Lift  hands 
straight  over  head,  touch  the  floor  forward  and  return.  Raise 
body  to  sitting  position  without  lifting  feet  from  the  floor. 
Action:   Strong  on  abdominal  muscles. 

1.  Lie  down  on  the  floor,  raise  legs  up  to  a  vertical,  knees 
extended.    Action:  Abdominal  muscles. 

2.  Bring  arms  up  over  and  down  to  side  of  thigh.     Action: 

Front  arm, 
abdomen, 
and  chest. 
3.  Raise 
arms  about 
two  inches 
from  the 
floor,   then 


Figure  41. 


swing  outward  and  down  to  side  of  thighs.    Action:  Shoulder,  under 
the  arms,  side,  and  chest.    Use  breathmg  exercises. 


THE  ABDOMEN. 


69 


Face  to  Exerciser.  Bend  slightly 
forward  and  make  a  swimming 
movement.  Action:  Abdominal 
and  side  muscles. 


Figure  42. 


From  front  horizontal, 
down  to  ground,  back 
over  head.  This  move- 
ment is  particularly  in- 
tended to  reach  the  large 
muscles  on  the  front  of 
the  chest  and  abdomen. 


Figure  43. 


^o 


ANDERSON'S   PHYSICAL   EDUCATION. 


1.  Swing  between  feet. 

2.  Swing  to  back  of  head. 

3.  Swing  between  feet. 

4.  Swing  to  a  high  vertical. 
Action:  Muscles  of  abdomen, 

small  of  back,  and  front  wall  of 
chest. 


FiGUKE  44 


Face  to  Exerciser.  Arms 
straight  over  head,  backward 
bend,  upward  raise,  forward 
jftend,  knees  extended.  Action: 
Abdomen  and  back. 


Figure  45. 


The  above  is  especially  good  for  the  muscles  of  the 
abdomen,  and  is  recommended  to  those  who  suffer  from 
indigestion  or  poor  assimilation  of  food. 


SECTION   IX. 

THE   BACK. 

THE   BACK  OR   SPINE. 

The  exercises  mentioned  are  for  those  who  are  not  af- 
flicted with  any  spinal  curvature  beyond  the  slight  lateral 
curve,  which  is  so  common  that  some  anatomists  believe  it 
to  be  normal,  and  also  for  correcting  the  bending  forward 
of  the  spine  from  between  the  shoulders,  producing  what 
is  known  as  kyphosis,  or  stooping  shoulders. 

A  strong  set  of  muscles  along  the  spine  will  greatly 
assist  in  keeping  the  chest  arched  and  the  head  erect.  In 
fact,  if  one  is  anxious  to  stand  well,  he  must  use  the  mus- 
cular bands  that  run  along  both  sides  of  the  spinal  column 
from  the  hips  to  the  head. 

The  general  exercises  for  this  group  are  these: 

All  straight  arm  movements  of  any  kind  taken  when 
the  face  is  to  the  Exerciser. 

All  backward  bending  movements  of  the  body. 

When  the  body  is  bent  forward  and  downward  the 
muscles  of  the  back  raise  it  to  a  normal  position. 

The  movements  illustrated  by  the  following  figures  will 
strengthen  the  back. 


73 


74 


ANDERSON'S   PHYSICAL   EDUCATION. 


^^ 


^■^f   DLL 


For  the  full  upper  back,  back  of 
forearm  and  back  upper  arm. 

At  the  finish  of  the  exercise  the 
arms  should  be  extended  above  the 
head,  the  chest  arched,  and  the 
hips  back. 


Figure  46. 

If  the  above  is  properly  taken  it  will  help  the  defect 
known  as  "stoop  shoulders."     (See  page  46.) 


FiGUKB  47. 


THE   BACK. 


75 


Face  to  Exerciser.  Arms  over 
head,  badcward  bend,  forwar(^ 
bend. 

Action;  Abdominal  and  back 
muscles 


FtGURE   48. 


From  standing  posi- 
tion down  to  floor  and 
back  overhead. 

Action:  Muscles  of 
tntire  back. 


Figure  49. 


SECTION   X. 

THE   HEART. 

The  heart  being  a  muscular  organ  may  be  strengthened 
by  certain  exercises. 

It  may  be  weak  in  its  action  but  otherwise  normal 
Gymnastics  are  indicated  in  this  case. 

If  the  extremities  are  habitually  cold,  strengthen  the 
action  of  the  heart  and  increase  the  lung  capacity  by  ex- 
ercise. 

The  exercises  given  for  widening  and  deepening  the 
chest  are  helpful  in  treating  the  heart. 

If  the  occupation,  position,  or  dress  cramps  the  chest  it 
will  affect  the  action  of  the  heart. 

Before  attempting  to  strengthen  the  action  of  the  heart, 
remove  any  cause  of  interference  with  its  working. 

The  breathing  exercises  will  help  the  heart. 

See  work  for  the  legs,  thorax,  and  lungs. 

To  strengthen  the  action  of  the  heart,  and  to  normalize 
the  circulation,  practice  quick  leg  work,  as  in  running, 
hopping,  etc. 


76 


SECTION   XL 

THE   LUNGS. 

It  is  not  the  intention  of  this  work  to  treat  consumption 
or  to  deal  with  any  of  the  serious  hmg  troubles.  If  a  per- 
son is  afflicted  with  phthisis  "go  to  a  physician." 

The  simplest  and  wisest  way  to  strengthen  the  lungs 
and  increase  their  capacity  is:     ''Use  them/' 

If  people  will  not  of  their  own  accord  do  more  than 
ordinary  breathing  then  they  should  be  made  to  breathe 
deeply.  How?  By  quick  leg  work,  by  runnmg  and  leap- 
ing) by  the  exercises  that  demand  a  great  expenditure  of 
force  in  a  short  time. 

Bicycling,  riding,  lawn  tennis,  baseball,  and  all  in  and 
out  of  door  sports  that  call  for  quick  movement,  will  both 
increase  the  capacity  of  the  lungs  and  strengthen  them. 

When  using  the  Exerciser  take  the  movements  shown  by 
Figures  30  and  31,  for  widening  and  deepening  the  chest, 
breathing  deeply  when  raising  the  arms  from  the  side,  and 
exhaling  when  lowering  them. 

As  the  lungs  depend  for  their  nourishment  on  the  blood, 
try  to  furnish  a  good  quality  of  blood — this  means  good 
food  and  proper  digestion.  Blood  is  purified  in  the  lungs, 
hence  there  must  be  no  obstruction  in  the  breathing  ap- 
paratus. 


11 


PART  III. 

SECTION     I. 

REMEDIAL   GYMNASTICS. 

"When  I  see  about  me  in  the  field  of  intellectual  attainment  and 
culture,  in  the  walks  of  business,  and  in  the  family  life,  so  many  dis- 
asters and  tragedies  long  drawn  out,  of  failing  health  and  collapse  of 
nerve,  brain,  and  muscle,  I  feel  that  health  is  the  only  bulwark  upon 
which  everything  we  prize  can  ever  be  reared," — Hall. 

Persons  who  enjoy  ordinary  health  will  find  the  com- 
mon movements  with  the  Exerciser  sufficient  to  keep  them 
in  good  condition,  but  those  who  suffer  from  some  organic 
or  functional  disorder  will  need  special  movements  to  help 
them. 

It  has  been  said,  "  Why  will  not  the  daily  occupations 
around  the  house  and  store  be  sufficient."  Because  these 
movements  soon  become  automatic  and  only  affect  certain 
portions  of  the  human  economy.  Better  is  it  that  persons 
who  suffer  should  take  movements  that  are  termed  gym- 
nastic, because  of  the  special  value  attached  to  them.  A 
motion  is  gymnastic  in  contradistinction  to  ordinary  every- 
day movements  when  it  has  for  its  object  the  amelioration 
of  the  body. 

The  exercises  following  are  specific,  and  have  for  their 
object  the  betterment  of  abnormal  conditions. 

The  only  way  to  be  benefited  is  to  persist  in  exercise. 
Spasmodic  effort  will  amount  to  little.  If  the  disease  has 
been  a  long  time  making  itself  known  the  remedy  will  take 
many  weeks  to  cure  or  alleviate. 

Patience  is  a  virtue  here. 

78 


SECTION    II. 

FIGURES  USED  IN   DESCRIBING  EXERCISES. 


2    Q." 

^  c  o 
<j  rt  cfl 


"13  rt 
(U  *J   (U 


O  O 


79 


8o 


ANDERSON'S   PHYSICAL   EDUCATION. 


FIGURES   USED   IN   DESCRIBING   EXERCISES.       81 


SECTION  III. 

FOR   DYSPEPSIA,  INDIGESTION,  STOMACH   TROUBLE, 
HEARTBURN. 

1.  Leg  Work. — Flex  each  thigh  8  to  i6  times.  Swing 
each  leg  forward  8  to  12  times  after  connecting  the  foot  with 
the  Exerciser  as  seen  in  Fig.  5. 

2.  Arm  Work. — Standing  with  the  back  to  the  Exerciser, 
the  arms  in  "bend  "  position  as  in  Fig.  54,  incline  the  body 
slightly  forward  and  thrust  the  arms  forward  as  in  Fig.  56, 
upward  Fig.  55  to  the  letter  "Y"  position,  Fig.  61.  Take 
the  movements  8  times  in  each  direction. 

3.  Waist  Work. — Holding  the  arms  as  seen  in  Fig.  33, 
turn  the  body  to  right  and  left  (slowly)  8  to  15  times. 

4.  Leg  Work. — Lying  down  as  in  Fig.  41,  raise  each 
leg  8  to  12  times. 

5.  Lower  Back. — From  the  neck  position  Fig.  53,  with 
the  face  to  the  Exerciser,  bend  the  body  obliquely  forward 
right  and  left  in  each  direction  8  times.     (See,  also.  Fig.  11.) 

6.  Abdominal  Work. — With  the  hands  in  neck  position, 
Fig-  53,  bend  the  body  forward  4  to  12  times.  (See,  also, 
Fig.  44.) 

7.  Waist  Work.— From  the  starting  position.  (See  Fig. 
12.)     Twist  the  body  to  right  and  left  8  to  12  times  as  in 

Fig-  37- 

8.  Side  Wa\st  Work. — With  arms  up  as  in  Fig.  32 
bend  the  body  to  right  and  left  4  times  each  as  in  Fig.  34. 

9.  Leg  Work. — Rising  on  toes  16  times.     (See  Fig.  3.) 

10.  Abdominal  Work. — While  lying  on  the  back  prac- 
tise raising  the  body  from  4  to  12  times.     (See  Fig.  40.) 

Note. — Avoid  eating  all  salt  or  smoked  fish  or  meat,  milk,  peas, 
beans,  nuts.  All  milk  compounds,  pastries,  pickles,  tea,  gin,  brandy, 
cheese,  indigestible  foods  generally. 

In  addition  to  the  above  exercises,  see  work  for  the  waist  and  ab- 
domen. The  exercises  mentioned  will  normalize  the  circulation  of 
blood  in  the  region  of  the  stomach  and  intestines. 

If  the  movements  are  too  severe  take  them  a  fewer  number  of 
times. 

82 


SECTION  IV. 

FOR    HEADACHE    AND    NERVOUSNESS    DUE   TO   CON- 
TINUED MENTAL  ACTIVITY. 

1.  Arm  Work. — Swing  the  arms  slowly,  shoulder  high 
to  the  sides,  from  there  up  over  the  head  (Fig.  55);  then 
front,  shoulder  high.  Then  out  to  the  side  again,  and  finally 
down.  Repeat  from  4  to  6  times,  making  a  continuous  mo- 
tion. 

2.  Leg  Work. — Rise  on  toes  8  to  16  times  slowly  (Fig.  3). 
Flex  right  leg  8  to  16  times  (Fig.  8);  same  with  left.  Swing 
each  leg  forward  (as  seen  in  Fig.  5)  8  to  16  times. 

3.  Arm  Work. — Flex  and  extend  the  arms  12  to  32  times. 
(See  Figs.  54  and  55). 

4.  Leg  Work. — Repeat  the  movements  described  under 

No.  2. 

5.  With  arms  out,  facing  the  exerciser,  slowly  turn   the 

shoulders  to  right  and  left;  alternate  10  times.  Lower  body 
by  bending  the  knees  8  times  as  in  Fig.  9.  A  similar 
attitude  is  shown  in  Fig.  60. 

6.  Shoulders  and  Chest. — Facing  Exerciser,  swing  arms 
out  (Figs.  12  and  13)  and  up  (Fig.  16)  8  times  each. 

7.  Neck  Work. — Slowly  bend  head  backward  and  for- 
ward 4  to  6  times.     (See  Figs.  10  and  11.) 

8.  Arm  Work. — Same  as  No.  1. 
These  exercises  should  be  taken  slowly. 

Rest  after  the  exercises  by  lying  down  with  the  head  ele 
vated. 

The  drill  brings  into  action  the  extremities,  thereby  re- 
lieving the  blood  pressure  in  the  brain. 

83 


SECTION  V. 

FOR  FLAT  AND  NARROW  CHEST  AND  THREATENED 
LUNG  TROUBLE. 

1.  Leg  Work. — Lower  the  body  by  bending  the  knees  4 
to  12  times.  Crouch,  Fig.  9;  if  too  severe  take  exercise 
seen  in  Figs.  3  and  8. 

2.  Arm  Work. — Swing  the  arms  out  and  up,  12  to  16 
times  as  in  Fig.  55  and  26. 

3.  Head  Work. — Neck  firm  and  head  backward  bend- 
ing, 8  to  12  times,  Figs.  53  and  11. 

4.  Chest  Work. — Lying  on  the  back,  take  the  exercises 
seen  in  Figs.  30  and  31.  Arm-raising  sideways  and  up; 
inhale.     Lower  and  exhale  8  to  12  times  as  in  Figs.  55  and  26. 

5.  Arm  Work. — Same  as  No.  2.     Swing  the  arms  out. 

6.  Side  W.mst. — Feet  separated,  arms  up,  bend  the  body 
from  right  to  left,  Fig.  34. 

7.  Heart  and  Lungs. — Hop  lightly  on  the  ball  of  each 
foot  16  to  64  times,  Fig.  8. 

Quieting  Exercises. — Rise  on  toes  slowly  8  to  12  times, 

FJg-  3- 

Breathing  Exercises. — Swing  arms  forward  and  up;  in- 
hale.    Force  arms  backward  and  down;  exhale;  4  to  10  times. 


84 


SECTION  VI. 

COLD  HANDS  AND  FEET. 

For  the  rather  common  complaint  of  cold  hands  and  feet 
something  more  than  a  strong  heart  is  needed  ;  there  must  be 
plenty  of  healthy  blooa  and  a  perfect  system  of  "  pipes  "  to 
carry  this  fluid  to  the  extremities. 

Healthy  blood  means  that  only  flourishing  food  is  eaten 
and  that  the  digestive  apparatus  is  normal. 

A  city  that  possesses  a  large  reservoir  into  which  is  forced 
the  purest  water  by  powerful  pumps,  would  derive  little  benefit 
from  this  supply  if  the  pipes  that  carried  the  water  were  small, 
so  in  the  body  the  extremities  will  get  little  benefit  from  the 
blood  if  the  veins  and  arteries  are  small  and  weak. 

There  is  no  medicine  that  will  strengthen  these  ducts  or 
enlarge  the  canals. 

Exercise  is  the  only  cure. 

It  will  be  readily  seen  then  that  in  addition  to  exercise  the 
remedy  for  cold  hands  and  feet  depends  not  only  on  the 
amount  and  kind  of  food  taken  into  the  body,  but  also  on  the 
condition  of  the  digestive  and  circulatory  apparatus. 

(See  exercises  for  Waist,  Abdomen,  Indigestion,  pages  63, 
66,  and  82.) 


85 


SECTION  VII. 

FOR  LADIES  WITH  SMALL  CHESTS  AND  BUSTS. 

Instead  of  investing  in  the  various  drugs  whicji  are  adver- 
tised to  develop  the  chest  and  bust,  and  whose  principal  virtue 
lies  in  the  massage  which  must  be  taken  when  they  are  used, 
we  would  recommend  as  far  superior  the  development  of  the 
large  muscles  on  the  front  of  the  thorax,  more  commonly 
called  the  chest. 

Spend  a  few  minutes  daily  taking  the  movements  seen  in 
Figs.  24,  27,  and  15. 

A  good  bust  development  depends  on  the  presence  of 
healthy  muscles  on  the  front  of  the  thorax.  If  a  woman  will 
practice  persistently  she  will  get  better  results  from  the  use  oi 
the  exerciser  than  from  the  drugs  so  often  recommended. 


86 


SECTION   VIII. 
TO  INCREASE  THE  WEIGHT. 

Exercise  all  muscles  daily.  Avoid  excess  in  mental  or 
physical  work.  Rest  after  meals.  Do  not  worry.  Avoid 
great  fatigue.     Do  not  hurry.     Sleep  well  and  Ibng. 

If  the  brain  is  too  active  at  night,  take  exercises  on  page  83. 

If  you  do  not  sleep  well  eat  a  few  graham  wafers  before 
retiring  and  apply  cold  water  to  the  head  and  back  of  neck. 

The  following  foods  may  be  eaten  with  safety:  Sugar, 
syrups,  fats,  fat  meats,  soups,  corn  starch,  tapioca,  cakes,  can- 
dies, nuts;  chocolate  and  cocoa  diluted  with  much  milk  and 
well  sweetened;  cream,  new  milk,  butter,  eggs,  and  condiments. 
All  other  foods  may  be  indulged  in  to  the  extent  of  the  incli- 
nation.    Avoid  haste  and  excess  in  eating. 

TO  REDUCE  THE  WEIGHT. 

Exercise  vigorously.  Dress  warmly  while  exercising. 
Induce  profuse  and  prolonged  perspiration.  Try  running  and 
fast  walking.  Take  a  great  deal  of  exercise  for  the  waist  and 
abdomen.  (See  pages  63  and  66.)  A«fter  exercise  take  a  cold 
bath;  rub  the  body  vigorously. 

Be  careful  about  your  diet.  Eat  beef,  mutton  and  chicken 
broth,  consomm^,  fish  of  all  kinds,  lean  beef,  lean  mutton, 
chicken,  game,  eggs,  asparagus,  cauliflower,  onions,  celery, 
cresses,  spinach,  white  caboage,  tomatoes,  radishes,  lettuce, 
greens,  squash,  turnips,  stale  bread,  gluten,  biscuits,  grapes, 
oranges,  acids,  fruits  and  berries.  You  may  drink  water  plen- 
tifully if  excretion  of  urea  is  deficient;  tea  or  coffee  without 
sugar  or  milk. 

Avoid  fats,  thick  soups,  sauces,  spices,  hominy,  oatmeal, 
white  and  sweet  potatoes,  macaroni,  rice,  starches,  beets,  car- 
rots, parsnips,  puddings,  pies,  cakes,  all  sweets,  milk,  alcoholic 
drinks,  malt  liquors,  water  in  excess;  avoid  variety  of  food  at 

meals. 

87 


SECTION  IX. 

FOR  WOMEN  TOO  LARGE  AROUND  THE  HIPS  OR 
OVER  THE  ABDOMEN. 

The  Exercisei  is  attached  to  the  wall  in  the  usual  manner. 

1.  Begin  the  exercises  while  seated  on  a  stool  or  chair 
'A'Uhout  a  back,  but  with  the  back  to  the  machine.  Assume 
a  correct  sitting  position,  the  head  erect,  the  chest  arched. 
With  the  arms  in  bend  position,  (See  Fig.  54)  the  handles 
m  the  hands  and  the  cords  running  back  over  the  shoulders, 
begin  by  bending  the  body  well  forward  and  downward  ;  keep 
the  chest  arched.     Take  this  exercise  until  slightly  fatigued. 

2.  With  the  body  and  arms  in  the  same  relative  position, 
turn  the  right  side  to  the  Exerciser  and  take  the  bending  mo- 
tion to  the  left.  This  will  bring  the  muscles  on  the  left  side 
into  action. 

3.  Turn  the  left  side  to  the  Exerciser  and  bend  to  the 
right. 

4.  Turn  the  back  to  the  Exerciser,  hold  the  arms  shoulder 
high  to  the  side  and  swing  them  forward  to  the  "  reach  "  posi- 
tion.    (See  Fig.  56.) 

5.  With  back  to  the  Exerciser  and  the  arms  in  "  stretch  " 
position  (Fig.  55)  swing  them  to  "reach"  position  (Fig.  56.) 

6.  While  standing  and  with  the  arms  extended  to  the 
side,  rotate  or  twist  the  trunk  from  right  to  left. 

7.  Stand  with  the  right  side  to  the  Exerciser,  arms  in 

Note: — When  taking  exercise  Nos.  4  and  5,  keep  the  arms 
straight.    Take,  also,  exercises  from  i  to  5  while  standing. 

88 


FOR   WOMEN   TOO   LARGE   AROUND  THE   HIPS.      S9 

reach,  but  hands  touching,   and  twist  the   body  to   the  left. 
Take  a  similar  exercise  to  the  opposite  side. 

8.  Stand  with  the  right  side  to  the  Exerciser  but  with  the 
arms  in  "stretch"  position  (Fig.  55)  and  bend  the  body  to 
the  left.     Same  on  opposite  side. 

9.  While  lying  down  with  the  head  to  the  Exerciser  take 
the  motion  illustrated  by  Fig.  41. 

In  addition  to  the  exercises  mentioned  in  this  list,  see 
work  for  the  "Abdomen,"  and  read  the  short  article  on  the 
reduction  of  fat  on  page  87.  Women  who  have  hereditary 
tendencies  or  who  have  permitted  the  fat  to  accumulate  must 
exercise  patience  as  well  as  muscle,  if  they  wish  to  reduce  their 
weight  or  size.  Exercise  will  accomplish  this,  if  anything 
will,  but  it  must  be  kept  up  day  after  day. 

A  woman  who  is  becoming  fleshy  will  find  that  she  derives 
much  benefit  from  her  work,  not  only  in  the  reduction  of 
weight,  but  in  the  improved  condition  of  health  and  spirits. 

The  time  invested  by  women  at  the  Exerciser  will  repay  a 
hundred-fold.  If,  in  the  effort  to  reduce  weight,  it  is  possible 
to  ascertain  the  cause  of  the  accumulation  of  adipose  tissue, 
remove  this  cause  immediately.  It  may  be  due  to  dress,  to 
food,  or  to  some  functional  disorder. 

The  presence  of  an  abundance  of  fat  is  generally  a  sign  of 
disease. 


SECTION  X. 
FOR  THIN  NECKS. 

To  secure  a  strong,  well  moulded  neck,  it  is  necessary  to 
develop  more  than  the  muscles  which  are  usually  included 
under  the  heading  "  neck  muscles." 

Strengthen  the  pectorals  or  chest  group;  this  can  be  done 
by  taking  the  exercises  shown  in  Figs.  26  and  27. 

Next  widen  and  deepen  the  thorax.     (See  Figs.  30  and  31.) 

Pay  some  attention  to  the  upper  back  by  taking  the  exer- 
cises seen  in  Figs.  46  and  47. 

Now  spend  quite  a  little  time  with  the  neck  itself.  Fig. 
10  will  show  a  simple  method  of  using  a  head  strap  which 
can  be  easily  made,  while  Fig.  11  will  show  another  method 
of  putting  the  work  on  the  neck  without  the  use  of  the  strap. 

Bend  the  arms  as  in  Fig.  54,  then  thrust  the  arms  upward. 

Take  the  exercises  for  the  neck  described  on  page  41. 

It  will  be  better  to  sit  down  while  developing  the  muscles 
of  the  neck,  thereby  localizing  the  work.  In  the  figures  the 
model  faces  the  machine,  but  the  person  who  wishes  to  build 
up  all  parts  of  the  neck  must  turn  both  sides  and  back  to  the 
Exerciser  and  work  all  portions. 

In  addition  to  the  exercises,  practice  deep  breathing  and 
massage.  The  latter  is  valuable.  The  delicate  rubbing  helps, 
but  a  thorough  kneading  of  the  parts  is  needed. 


90 


PART  IV. 


SECTION  I. 


MEASUREMENTS. 

Daily  hygienic  exercise  is  the  safest  stimulant  in  the  world  to 
wake  up  the  powers  of  body,  mind,  and  soul.  Use  it  every  day  of 
your  life. — Roberts. 

One  of  the  first  questions  asked  by  people  who  become 
interested  in  physical  training  and  who  are  anxious  to  take 
up  some  form  of  exercise  is,  "  Am  I  well  built,  and  do  I 
compare  favorably  with  the  average  man  of  my  age,  height, 
and  weight  ? "  This  neophyte  may  turn  to  the  tables  gen- 
erally given  in  the  little  manuals  issued  by  manufacturers 
of  gymnastic  apparatus,  where  he  finds  the  following  figures: 

TABLE  SHOWING  THE  PROPER  WEIGHT,  HEIGHT,  AND  MEASUREMENT 
OF  A  FULLY  DEVELOPED  ADULT. 


FORE- 

HEIGHT. 

WEIGHT. 

NECK. 

CHEST. 

WAIST. 

BICEPS. 

ARM. 

THIGHS. 

CALVES. 

5  ft. 

103-107 

">^ 

32-33 

29 

874 

15 

5  " 

I  in. 

IO7-III 

11/2 

33-34 

29K 

9% 

16 

U5 

.S  " 

2   " 

III-I16 

12 

34-35 

30 

9H 

17 

5  " 

3  " 

II6-I2I 

12% 

35-36 

30;^ 

10 

18 

i> 

5  " 

4  " 

I2I-I27 

13 

36-37 

31 

Sj^- 

10^ 

19 

S   J 

5  " 

5  " 

127-133 

I3>^ 

37-38 

31K 

to    C 
r    0 

I03^ 

20 

.5  " 

6  " 

133-140 

14 

38-39 

32 

ii/s 

21 

■S  " 

7  " 

140-147 

I4K 

39-40 

32>^ 

"K 

22 

=   0 

5  " 

8  " 

147-155 

15 

40-41 

33 

E^ 

11^ 

23 

£•" 

5  " 

9  " 

155-164 

15K 

41-42 

33K 

s 

12^4 

24 

0) 

S 

•S  " 

lO  " 

164-174 

16 

42-43 

34 

i-^H 

25 

5  " 

11   " 

174-185 

16^ 

43-44 

34K 

C/3 

13 

26 

C/3 

6  " 

185-196 

17 

44-45 

35 

13^8 

27 

If  he  applies  the  tape  to  his  own  body  he  is  at  once 
impressed  with  the  great  discrepancy  that  he  will  most 
surely  find  between  the  measurements  of  his  own  limbs 
and  those  of  the  adult  of  the  "proper  weight,  height,  etc." 
This  discrepancy  is  discouraging,  but  let  the  enthusiastic 
beginner  bear  in  mind  that  few  men  indeed  show  the  pro- 
portions that  are  indicated  in  the  above  table 

QI 


SECTION  II. 

RULES  FOR  MEASURING  THE  BODY. 

These  rules  are  taken  from  the  list  prepared  and  recom- 
mended by  the  American  Association  for  the  Advancement  of 
Physical  Education.  The  complete  list  contains  directions 
for  taking  about  fifty  measurements. 

Weight. — The  weight  of  the  body  should  be  taken  with- 
out clothes.  Where  this  is  impracticable  the  weight  of  the 
clothes  should  be  deducted. 

Height. — The  height  should  be  taken  without  shoes  and 
with  the  head  uncovered.  The  head  and  figure  should  be 
held  easily  erect  and  the  heels  together.  This  position  is 
best  secured  by  bringing  the  heels,  the  buttocks,  the- spine  be- 
tween the  shoulders,  and  the  back  of  the  head,  in  contact  with 
the  measuring-rod. 

Girth  of  Neck.— With  the  head  of  the  subject  erect,  pass 
the  tape  around  the  neck  half-way  between  the  head  and  body, 
or  just  below  the  "  Adam's  apple." 

Girth  of  Chest. — Pass  the  tape  around  the  chest  so  that 
it  shall  embrace  the  scapulae,  or  shoulder-blades,  and  cover 
the  nipple.  The  arms  of  the  subject  should  be  held  in  a  hor- 
izontal position  while  the  tape  is  being  adjusted  and  then 
allowed  to  hang  naturally  at  the  sides.  Take  the  girth  here 
before  and  after  inflation. 

Where  it  is  desirable  to  test  the  elasticity  or  extreme  mobil- 
ity of  the  walls  of  the  chest,  a  third  measurement  may  be  taken 
after  the  air  has  been  forced  out  and  the  chest  contracted  to 
its  greatest  extent.     To  test  the  respiratory  power,  independ- 

92 


RULES  FOR  MEASURING  THE  BODY.  93 

ent  of  muscular  development,  pass  the  tape  around  the  body 
below  the  pectoral  or  chest  line,  and  the  inferior  or  lower 
angles  of  the  scapulae,  so  that  the  upper  edge  shall  be  two 
inches  below  the  nipples.  Take  the  girth  here  before  and 
after  inflation. 

Girth  of  Waist. — The  waist  should  be  measured  at  the 
smallest  part  after  a  natural  expiration. 

Girth  of  Hips. — The  subject  should  stand  erect  with  feet 
together.  Pass  the  tape  around  the  hips  over  the  trochanters 
and  glutei,  or  hip  muscles.     (See  Fig.  62.) 

Girth  of  Thighs. — With  the  feet  of  the  subject  about  six 
inches  apart,  the  muscles  set  just  enough  to  sustain  the  equi- 
librium of  the  body,  and  the  weight  distributed  equally  to 
each  leg,  measure  around  the  thigh  just  below  the  nates,  or  hip 
muscles.     (See  Fig.  62.) 

Girth  of  Calf.— With  the  heels  down  and  the  weight  of 
the  body  supported  equally  on  both  feet,  the  tape  should  be 
placed  around  the  largest  part  of  the  calf. 

Girth  of  Upper  Arm. — With  the  arm  of  subject  bent 
hard  at  elbow,  firmly  contracting  the  biceps  and  held  away 
from  the  body  in  a  horizontal  position,  pass  the  tape  around 
the  greatest  prominence.  If  desirable  to  find  the  girth  of  the 
upper  arm  when  the  biceps  is  not  contracted,  the  arm  should 
be  held  in  a  horizontal  position  and  measured  around  the 
most  prominent  part. 

Girth  of  Forearm. — Taken  around  the  largest  part. 
The  fist  should  be  firmly  clinched  and  the  palm  of  the  hand 
turned  upward. 

Girth  of  Wrist. — With  the  hands  of  the  subject  open  and 
the  muscles  of  the  forearm  relaxed,  measure  between  the 
styloid  process  and  the  hand,  or  around  the  small  part  that 
connects  the  arm  with  the  hand. 


SECTION    III. 
MEASUREMENT  CHART-MEN. 

"'•arm    exTEHDED 


Figure  62. 

Showing  how  and  where  to  take  your  own  measurements. 


Name— 

-Age 

.Height. 

u 

u 

S 

i 

f;" 

fe 

M 

X 

in 

X 

0 

< 
Q 

u 

u 

y 

(2 

s 

< 

Id 

X 

u 

< 

^ 

< 
0 

z 

< 
Q 

94 


MEASUREMENT  CHART— WOMEN. 


Figure  63. 
Showing  how  and  where  to  take  your  own  measurement. 


Name- 


-Age- 


-HeighT- 


95 


SECTION    IV. 

TABLE    OF    MEASUREMENTS    OF   A   WELL-FORMED 
MALE    BETWEEN    THE    AGES    OF   17  AND    27. 

Adults  between  the  ages  of  27  and  37  will  be  somewhat 
larger. 

These  figures  are  from  the  Anthropometric  Chart,  com- 
piled by  Dr.  Seaver,  the  Associate  Director  of  the  Yale  Uni- 
versity Gymnasium,  after  measuring  over  2,000  students 

They  represent  the  /);;^/Vd!/ American  student  —  not  the 
ideal. 

They  show  development  as  it  is  found,  but  do  not  indi- 
cate what  it  may  be. 


Height. 


5  ft.  2  in 
5  "  3  " 
5  "  4  " 
5  "  5  " 
5  "  6  " 

5  "  7  " 

.S  "  8  " 

5  "  9  " 

5  "  10  " 

5  "II  " 

6  " 


100 
108 

113 
122 

126 

131 
140 
149 
160 
164 
170 


Girths. 


.c 


12X29 

I2>^  30 
12^31 

13  ^32 

i3X32>^ 

13M33 

i3^;34 

14  35 
i4>^'36 
141^37 

15  138 


31 

32 
33 
34 

35 
36 
37 
38 

39 
40 


25 
26 

28 

29 

30 

3o>^ 

31 

32 


31X 
32     ' 

32;^ 

iVA 

34 

34^ 

35^ 

36 

37 

37K 

38^ 


9K 
10 
loK 
10^ 
11% 
ii'A 
12X 

I2>^ 

13 

13X 


8% 
8'A 
8U 
9% 

9y2 

9U 
10  , 

II 

iiX 
ii'A 


8X 

8M 
8^ 

9X 

g'A 
10 

lO^ 

ioy2 
II 

iiX 
iiK 


S'A 

sH 

6 

6% 

6% 

(>H 
6U 
7 


17^ 

i8>^ 
'9 
'9K 
20 

21 

22 
23 


2 

2X 
2>4 

3 

3X 

3;^ 

4 

4X 

4>^ 

4?< 

5 


96 


SECTION    V. 

MEASUREMENTS   OF  AMERICAN   COLLEGE    YOUNG 
WOMEN. 

After  examining  the  Anthropometric  Chart  from  several 
of  the  institutions  for  the  higher  education  of  women  these 
figures  have  been  prepared: 


Of 

.a 

Of 

^ 

s 

i>~ 

.2 

S. 

^■ 

E 

ip 

.2 

X 

lOO 

J3 

u 

27 

29^ 

^ 

K 

H 

0 

<! 
9>^ 

7U 

^ 

iiL 

22  3^ 

32  J^ 

i9>^ 

12X 

5J^ 

5  "   I  i"- 

io6 

11^4' 

27^ 

30 

23 

33 

20 

121^ 

9M 

8 

5K2 

5  •'  2   " 

112 

12 

28 

30^ 

233^ 

34 

20M 

13 

10 

8K 

5^ 

5  "  3   " 

ii8 

12% 

283^ 

31^2 

24/2 

35 

21^ 

135^ 

10^ 

8/2 

6 

5  "  4    " 

125 

I2>^ 

29  >i 

32 

25  M 

3& 

22M 

I3M 

IO|^ 

8^ 

6 

5  "  5   " 

132 

123^ 

30^ 

325^ 

26 

37 

23 

14 

II 

9 

t>M 

5  "  6  " 

140 

13 

31^ 

33^ 

263^ 

38 

24 

i4>^ 

ii'A 

9M 

6>^ 

5  "  7   " 

IS6 

13'^ 

3234: 

34^^ 

28 

40 

25 

^■5 

12 

9>^ 

(^>^ 

5  "  8  " 

166 

13;^ 

33)^ 

35;^ 

29 

41 

25K 

15^ 

12^ 

9% 

6M 

The  upper  arm  is  measured  with  the  elbow  extended. 


97 


SECTION    VI. 
TYPICAL   MEASUREMENTS. 

The  figures  in  the  table  below  show  the  measurements 
of  young  women  who  are  exceptionally  well  built.  The 
data  from  which  the  figures  were  selected  was  collected  by 
Miss  Richards  and  Miss  Little  of  the  Anderson  Normal 
School  of  Gymnastics  in  New  Haven,  Conn.,  while  the 
measurements  of  the  Venus  were  given  by  Prof.  AVeir  of 
the  Yale  University  Art  School. 


.5° 

i 

M 

V 

«:=; 

s 

0. 

an 

k  E 

5 

X 

'S 

^ 

0 

j=  3 

^ 

K 

^ 

U 

<£ 

(2< 

^ 

5  ft.  3  in. 

105 

1214: 

30 

32 

23 

34 

2oy2 

12>^ 

9>^ 

8J^ 

5?^ 

"       " 

ii.S 

12^ 

31 

33 

24 

35 

2034 

13 

10 

9 

6 

"       " 

120 

I2>^ 

32 

34 

2.'; 

36 

21 

i3J^ 

10^ 

9^ 

6 

It       It 

125 

12^ 

32 

34 

20 

37 

22 

14 

lo^ 

9J4 

6 

"     4  '"• 

no 

I2X 

31 

33 

24 

35 

20J/2 

13 

10 

9 

6 

"       " 

120 

12^3 

32 

34 

2.'5 

36 

2l'A 

13 

loM 

9 

6. 

II       II 

130 

I2|^ 

32^ 

M'A 

2.5  J^ 

37 

22 

13^ 

10^ 

9^ 

6 

It       If 

140 

13 

33 

35 

26 

3« 

23 

H 

lOli^ 

9>^ 

6 

*5ft.3in. 

12.3 

33.6 

27-3 

36.6 

21. 1 

14 

1 1.4 

10.6 

6.5 

♦Measurements  of  the  Venus  De  Medici. 


100 


SECTION   VII. 
CORRECT  STANDING  POSITION. 


-? 


jf  ^\ 


Figure  64. 
By  permission  of  Dr.  J.  H.  Kellogg,  Battle  Creek,  Mich. 

The  drawing  shows  side  profile  of  a  woman  29  years  old,  a  per- 
fectly natural  figure,  and  doubtless  very  nearly  represents  the  ideal 
female  form. 


SECTION   VIII. 

QUESTIONS  ANSWERED. 

If  possible  take  exercise  daily. 
Exercise  at  least  three  times  a  week. 
Exercise  from  twenty  to  sixty  minutes  each  day. 
Follow  some  regular  plan.     Exercise  some  part  of  the  body 
antil  it  is  slightly  fatigued.     Do  not  tire  out  a  muscle. 
Execute  movements  slowly  rather  than  rapidly. 
Use  light  exercises  at  first.     Do  not  handle  heavy  weights. 
Give  plenty  of  time  to  the  left  side  of  the  body. 
Avoid  unequal  development. 

Do  not  spend  too  much  time  on  the  work  that  you  excel  in. 
In  gymnastics  the  results  are  not  always  speedy. 
Never  exercise  in  a  corset  or  with  a  tight  belt. 


102 


THE  WHITELY  EXERCISER  is  to-day  acknowledged 
the  standard  exercising  apparatus  of  the  world.  It  has 
no  rival — designed  originally  as  a  Home  Gymnasium  for  all 
members  of  the  family,  it  has  gradually  worked  itself  into  the 
business  man's  office,  stores,  laboratories,  into  club-rooms, 
schools,   colleges,   universities,  and  benevolent  and  religious 


PRODUCES 

riEAirn 

STKflGTn 
GRACE 
rODM. 


fOR  [VERY 

nmBERorrarAniLY. 


institutions.  The  busy  house-wife,  as  well  as  the  society 
woman,  alike  speak  of  it  in  glowing  terms.  Lawyers,  ministers, 
editors,  school  teachers,  merchants,  engineers,  army  and  navy 
officers,  all  use  and  recommend  it.  Physicians  prescribe  it  for 
their  patients  and  find  it  corrects  many  ailments  which  medi- 
cines fail  to  reach.  No  exercising  apparatus  of  any  description 
has  ever  met  with  such  universal  and  unqualified  approbation. 


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154  lake  street,  chicago  853  broadway,  new  york 


UCSB  LIBRARY 
WHAT  THE  WHITELY  EXERCISER  WILL  DO  FOR  YOU. 

It  will  broaden  the  chest  and  overcome  round  shoulders. 
It  brings  superb  strength,  firm  buoyant  muscles,  and  develops 
the  whole  figure.  It  gives  a  new  impetus  to  the  blood,  and 
produces  a  clear,  transparent  complexion.     This  means  form, 

health,  strength 
and  beauty.  It 
will  correct  im- 
perfect bust  de- 
velopment and 
fillout  thin  necks. 
It  aids  digestion, 
dispels  the  blues 
and  induces  sleep. 
It  will  rest  the 
active  and  overworked  brain,  and  above  all,  will  giye  the 
exhilaration  that  comes  from  perfect  health.  It  will  make  a 
man's  arm  strong 
and  muscular,  a 
woman's  round 
and  beautiful, 
while  for  children 
it  becomes  the 
very  A,  B,  C  of 
their  physical  ed- 
ucation, produc- 
ing straight  backs 
and  strongnerves. 

PRICES    OF  THE   WHITELY    EXERCISER 

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Whitely  "Standard"  (Style  i)  and  "Anderson's  Physical  Education,  "  3.00 
Whitely  "Olympian"  (Style  2) and  "Anderson's  Physical  Education,"  4.00 
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